Wednesday, August 22, 2018

21
Aug

Wednesday, August 22, 2018

CROSSFIT

Skill

Review Strength Technique
-Snatch Balance
-Hang high Snatch

Strength

Snatch Balance (10 min)
3 x 3 @ 50-60%

High Hang Snatch
10 Min EMOM
2 Rep @ 60-70%

**Based of 1 rep Max Snatch – Moderatly Light**

WOD

9 Min AMRAP

12 Dumbbell snatch
9 HSPU
6 Single Arm Overhead DB Squat

L1: 70/50, Strict HSPU
L2: 50/35, HSPU
L3: 35/20, Reg Push-Up, Double DB Squat
L4: 20/15, Scaled Push-Up, Goblet Squat

 

BOOTCAMP

Strength

5×5 Double Kettlebell Deadlift
**push the weight, go heavier than normal, slow and controlled**

WOD

10 Rounds – 2 Min/Round

10 Kettlebell Swing
6 Burpees Over The Kettlebell

 

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