Wednesday, April 10, 2019

9
Apr

Wednesday, April 10, 2019

CROSSFIT

Skill

Snatch Technique
-Pulls
-Power

Strength

Snatch Pull (from floor)
-3 x 5 @ 80%

High Hang Power Snatch
-3 x 5 @ 50%

WOD

For Time – (13 Min Cap)

50 Cal Row/Bike
40 Alt. Dumbbell Snatch
30 Burpees
20 Hang Power Cleans
10 Muscle-Ups

L1: 75/50, 155/105, Ring/Bar
L2: 50/35, 115/85, Ring/Bar
L3: 35/20, 95/65, C2B
L4: 35 Cal, 20/15, 65/45, Pull-Ups (banded)

BOOTCAMP

Skill

Squat Mobility
-Find 3 different Kettlebell weights

WOD

8 Min AMRAP

10 Goblet Squats (Heaviest KB)
25 Singles
25 Sit-Ups
25 Singles

-1 Min Rest-

7 Min AMRAP

12 Goblet Squats (Middle KB)
10 Box Jumps
25 Sit-Ups
10 Box Jumps

-1 Min Rest-

6 Min AMRAP

14 Goblet Squats (Lightest KB)
50 Singles
25 Sit-Ups

Leave a Reply