Tuesday, July 3, 2018

2
Jul

Tuesday, July 3, 2018

CROSSFIT

Skill

Warm-Up: 4 Min TABATA

Jump rope/Double Unders

-Then-

Snatch Technique

-Burgener Warm-Up
-Squat Snatch

Strength

8 Rounds – 90 Sec Per Round

30 DUs
1 Snatch (Ascending in weight)

Weights: 55%, 60%, 65%, 70%, 75%, 80%, 85%, 90+%
*Increase weight each round if you don’t have a max*

WOD

Death By Power Snatch

EMOM until Failure…

5 Toes 2 Bar (always the same)
1,2,3,4,5,6,7,8,9,10 ect… Power Snatch

L1: 135/95, UB T2B
L2: 95/65, T2B
L3: 75/55, Kipping Knee Raises (8 reps)
L4: KBS x 8 Reps each round…, 10 Situps

 

BOOTCAMP

Strength –

6 Min Intervals – 30s on 30s off (alternate)

Plank Holds
Wall Sits

WOD –

20 Min AMRAP

2 -> 4 -> 6 -> etc
Wall Balls
Box Steps
KB Swings

 

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