Tuesday, March 6, 2018

5
Mar

Tuesday, March 6, 2018

CROSSFIT

Skill

Hang Snatch Technique

-Burgner Warm-Up

Strength

12 Min EMOM

1 Hang Snatch

-Pick a starting weight and increase if needed
-work up to 85% Max

**Challenger**

12 Min EMOM

5 Hang Power Dumbbell Snatches

Even: Right Arm
Odd: Left Arm

WOD

2 Rounds – 6 Min Per Round

2-min – 1 Power Snatch (+) 2 Hang Snatches= (1 Rep)
2-min – Bar over Burpees
2-min – Max Cals on Row or Bike

-2 Min Rest –

L1: 135/95, BFB
L2: 95/65, BOB
L3: 75/55, BOB
L4: DB Snatches, Reg Burpees

 

 

BOOTCAMP

Skill

Wallballs (work on cycling hitting target)

WOD

For Time:

10 Wall balls
10 Russian Twists
10 Mountain Climbers
20 Wall balls
20 Russian Twists
20 Mountain Climbers
30 Wall balls
30 Russian Twists
20 Mountain Climbers
20 Wall balls
20 Russian Twists
20 Mountain Climbers
10 Wall balls
10 Russian Twists
10 Mountain Climbers

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