Tuesday, September 12, 2017

CROSSFIT

Skill –

Power Snatch Technique

Strength –

20 Min EMOM – Every 2 Min (10 rounds)

3 Power Snatches

-Increasing Weight

-Doesn’t have to be touch-n-go

WOD –

8 Min AMRAP

2 – 4 – 6 – 8 – 10 – 12 – …….(keep increasing)

American Kettle Bell Swings (RX+ – 72/53, RX – 53/35, Scaled – 35/25, Novice – Any Weight)

Box Jumps (RX+ – 30/24, RX – 24/20, Scaled – 20/16 or Steps, Novice – Step Ups)

Ab Mat Sit-Ups

 

METABOLIC

WOD –

10 Min AMRAP

15 Slam Balls

15 Jumping Air Squats

15 Russian Twist (per Side)

2 Min Rest

8 Min AMRAP

10 Slam Balls

10 Jumping Air Squats

10 Russian Twist (per Side)

2 Min Rest

6 Min AMRAP

5 Slam Balls

5 Jumping Air Squats

5 Russian Twist (per Side)