Monday, November 19, 2018

18
Nov

Monday, November 19, 2018

CROSSFIT 

Skill

Squat Snatching: OH & Squat Mobility

Strength

Snatch Complex – (15 min)

Snatch pull + full snatch + OHS
4(1+1+1) @70%

WOD

4 Rounds – 3 Mins work/2 Min Rest

200m Run
10 Burpee Box Jumps Overs
Max Effort – Full Snatches

Score = Total # Of Snatches

L1: 300m, 24″/20″, 135/95
L2: 200m, 24″/20″, 115/80
L3: 200m, 20″/16″, 75/55
L4: 100m, Step-Ups, DB Snatches

 

BOOTCAMP

Skill

Review EMOM Movements

WOD

35 Min EMOM

1. 7/5 Calorie Row
2. 8 Dumbbell Box Step Overs (or plate step overs)
3. 30 Sec Accumulated Plank
4. 10 Dumbbell Strict Press
5. 30 Sec Accumulated Wall Sit (can hold dumbbell)

 

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