11
Sep
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)