Tuesday, January 23, 2018

22
Jan

Tuesday, January 23, 2018

CROSSFIT

Skill

High Hang Full Snatch Technique

-Drills-

3 x 5

Snatch Pop Pop

Snatch Balance (w/ pvc or bar)

Snatch Deadlift & Shrug (w/ pvc or bar)

Strength

6 Sets @ 70% Of:

1 – High Hang Full Snatch
1 – Overhead Squat

WOD

21 – 15 – 9

Power Snatches
Wallballs
Double Unders (3x Singles)

RX+ – 135/95, 30/20
RX – 95/65, 20/14
Scaled – 65/45, 14/10
Novice – Ground 2 Overhead w/ plate, 10/6

 

BOOTCAMP

For Time:

5 Rounds

15/12 cal bike or row
20 kb swings
8 over the shoulder
-Rest 1 min- (after each round)

10 Min EMOM

Odd- 4 DB thruster
Even – 5 box jumps (challenge higher box if possible)

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