Tuesday, May 9, 2017

8
May

Tuesday, May 9, 2017

CROSSFIT

Skill –

Snatch technique

Strength –

Snatch (increasing weight)

8 sets of:

1 Snatch Deadlift

1 Hang Squat Snatch

1 Overhead Squats

1 Full Snatch

WOD –

4 Min Work

9 Power Snatches (RX – 135/95, Scale 1 – 95/65, Scale 2 – 65/45)

9 Burpee Box Overs (RX – 24/20, Scale 1 – 20/16 or steps, Scale 2- steps any height)

ME Slam Balls (RX – 40/30, Scale 1 – 30/20, Scale 2 – any)

2 Min Rest

4 Min Work

12 Power Snatches (RX – 115/75, Scale 1 – 75/55, Scale 2 – 55/40)

12 Burpee Box Overs (RX – 24/20, Scale 1 – 20/16 or steps, Scale 2- steps any height)

ME Slam Balls (RX – 40/30, Scale 1 – 30/20, Scale 2 – any)

2 Min Rest

4 Min Work

15 Power Snatches (RX – 95/65, Scale 1 – 65/45, Scale 2 – 45/35)

15 Burpee Box Overs (RX – 24/20, Scale 1 – 20/16 or steps, Scale 2- steps any height)

ME Slam Balls (RX – 40/30, Scale 1 – 30/20, Scale 2 – any)

 

METABOLIC

For Time:

20 Min AMRAP

10 KB Swings

10 Goblet Squats

10 Sit ups

100 M Run

3 Min Rest

TABATA Plank