Thursday, September 20, 2018

19
Sep

Thursday, September 20, 2018

CROSSFIT

Skill

Snatch Skill:

Sots press –
2 x 10 @ PVC/Empty Bar Bell

Overhead Squat –
2 x 10 @ PVC/Empty Bar Bell

Snatch Balance –
2 x 10 @ PVC/Empty Bar Ball

Strength

7 Rounds – 2 Min Per Round

3 Squat Snatches w/ 3 Sec Pause @ Bottom

Weight: Light to Moderate 50-70%

WOD

For Time: (14 Min Cap)

20 Hang Power Snatches
20 Push-Ups
400m Run
15 Power Snatches
15 Push-Ups
300m Run
10 Squat Snatches
10 Push-Ups
200m Run

L1: 135/95, 4″/2″ deficit PU
L2: 95/65
L3: 65/45, 15/12/10 Push-Up
L4: DB Snatch (per arm reps), Push-Up on Knees

 

BOOTCAMP

Skill –

Dumbbell Snatches

WOD –

4 Rounds –

5 Min AMRAP – 2 Min Rest

40 Mountain Climbers (20/leg)
30 Slam Balls
20 Alt. Dumbbell Snatches
10 Wall Balls

 

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