Tuesday, March 28, 2017

27
Mar

Tuesday, March 28, 2017

CROSSFIT

Skill –

Snatch Balance

5 x 3 @ 50% (of Squat snatch)

Strength –

Hang Squat Snatch

8 x 2 @ 70 – 85 %

WOD –

For Time:

3 Rounds

300 M Row

13 Overhead Squats

13 Toes 2 Bar

L3: OHS (95/65); T2B

L2: OHS (65/45); Knees to 90

L1: Back Squat (45/35); Toes 2 Rig (leg Raises)

 

METABOLIC

3 Rounds  (max effort)

1 Min Slam Ball

1 Min Over the Shoulders

1 Min KB Sumo Deadlift High Pull

1 Min Renegade Row (alternating sides)

1 Min Sit Ups

2 Minute Rest