Wednesday, December 5, 2018

4
Dec

Wednesday, December 5, 2018

CROSSFIT

Skill

Snatch Technique

Strength

3 Position Snatch (Hip, Knee, Floor)
5 Sets – Every 2 Mins

*Power or squat*
*Pick a technique focused weight (65-75%) to use for all 5 sets*

WOD

7 Min AMRAP

Buy-In – 30 Toes 2 Bar

-then-

AMRAP
10 Power Snatches
30 Double Unders

L1: 95/65, DU, T2B
L2: 75/55, DU, T2B
L3: 65/45 ,15 Lateral Bar Hops, K2C
L4: DB Snatches, Singles, T2R

 

BOOTCAMP

Strength –

3 Rounds
8 Plate Strict Press into :30 Plate OH Hold

Strength

For Time:

50 Walking Lunges
10 Plate Ground 2 Overhead
40 Walking Lunges
20 Plate Ground 2 Overhead
30 Walking Lunges
30 Plate Ground 2 Overhead
20 Walking Lunges
40 Plate Ground 2 Overhead
10 Walking Lunges
50 Plate Ground 2 Overhead

 

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