Tuesday, June 19, 2018

18
Jun

Tuesday, June 19, 2018

CROSSFIT 

Skill

Double Unders

-Rhythm
-Practice
-Max Effort

Snatch Technique

-Burgener Warm-Up

Strength

Snatches – Full or Power (athlete choice)

5 Min EMOM
–5 Single Rep @ 65%

Rest 1 Min

5 Min EMOM
–3 Single Rep @ 70%

Rest 1 Min

5 Min EMOM
–1 Rep @ 80%

**singles are each min of the EMOM – NOT TOUCH AND GO**

WOD

10 Min AMRAP

75 Double Unders
50 Air Squats
15 Power Snatches

L1: 75 DUs, 115/85, 24 Pistols
L2: 50 DUs, 95/65, 14 Pistols or 50 Air-Squats
L3: 1/2 Attempts (+) 1/2 Singles, 75/55
L4: 75 Singles (No Ratio), DB Snatches

 

 

BOOTCAMP

Skill –

Plate Ground 2 Overhead

WOD –

100m Run
10 Plate Ground to OverHeads
10 Sit Ups

200m Run
20 Plate Ground to OverHeads
20 Sit Ups

300m Run
30 Plate Ground to OverHeads
30 Sit Ups

400m Run
40 Plate Ground to OverHeads
40 Sit Ups

300m Run
30 Plate Ground to OverHeads
30 Sit Ups

200m Run
20 Plate Ground to OverHeads
20 Sit Ups

100m Run
10 Plate Ground to OverHeads
10 Sit Ups

Leave a Reply