Tuesday, May 8, 2018

7
May

Tuesday, May 8, 2018

CROSSFIT 

Skill

Power Snatch Technique

-Burgener Warm Up

Strength

Power Snatch:

1 Rep Every 0:30s for 10-mins (65-75%)

-Focus on a good set up, and FAST THROUGH THE MIDDLE

WOD

20 Min AMRAP

2 Rounds
20/16 Cal. Row/Bike
200m Run
-Then-
1 Round
10 Kipping Pull-ups
5 Hang Power Snatches

L1: 20/16 Cal Row, 200m Run, 5 Ring Muscle Ups, 135/95
L2: 20/16 Cal Row, 200m Run, 10 CTB Pull-ups, 95/65
L3: 15/12 Cal Row, 200m Run, 10 Kipping Pull-ups, 75/55
L4: 10/8 Cal Row, 200m Run, 10 Ring Rows, 10 DB Snatches

 

BOOTCAMP

Skill

Dumbbell Snatches

WOD

6 Rounds
1 Minute Max Jump Rope
1 Minute Max Wall Balls
1 Minute Max Dumbbell Snatches (Alternate Arms)
1 Minute Max Renegade Rows
1 Minute Rest

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