Tuesday, September 4, 2018

3
Sep

Tuesday, September 4, 2018

CROSSFIT

Skill

Power/Muscle Snatch Technique

Strength

Snatch Complex – (15 Min)

Snatch Pull (+) Hang Power Snatch (+) Power Snatch

*Find Max For Complex*

-Then-

Hang Muscle Snatch

3 x 5 @ Light Weight

WOD

6 Min – Running Clock

3 Power Snatches
3 Bar Over Burpees
6 Power Snatches
6 Bar Over Burpes
9 Power Snatches
9 Bar Over Burpees
12/12, 15/15, etc.,

L1: 115/85, BFB
L2: 95/65, BOB
L3: 75/55, BOB
L4: DB Snatches, Reg. Burpess

 

BOOTCAMP

Skill

4 rounds
:20 bar hang
:40 rest

4 rounds
:20 strict knee raises
:40 rest

WOD

For Time:

100 M Run
10 Air Squats
10 Ring Rows
200 M Run
20 Air Squats
20 Ring Rows
400 M Run
40 Air Squats
40 Ring Rows
200 M Run
20 Air Squats
20 Ring Rows
100 M Run
10 Air Squats
10 Ring Rows

 

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