Tuesday, October 17, 2017

16
Oct

Tuesday, October 17, 2017

CROSSFIT

Skill – (20 Min)

Snatch Positions (from Floor to Hip)

3 x 3 sec

Snatch Balance

3 x 3 @ 50%

Strength – (20 Min)

Snatch (full)

8 x 1

(work up to heavy)

WOD – (10 Min Cap)

For Time:

400 M Run

50 Sit-Ups

30 Slam Balls (RX+ – 40/30, RX – 30/20, Scaled – 20/15, Novice – 15/10)

 

BOOTCAMP

Skill:

Single/Double Unders

 -Then-

“Annie”

50-40-30-20-10

Single or Double Unders

Sit-Ups

-Rest 5 minutes –

 3 Rounds (NOT FOR TIME)

200m Farmers Carry HEAVY

Side Plank Holds: 30-45 secs per side

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