Wednesday, December 7, 2016

6
Dec

Wednesday, December 7, 2016

CROSSFIT

SKILL –

Snatch Technique

Strength –

17 Min EMOM

Min 1-5:

2 reps @ 50%

3 position Snatch

Min 6 & 7:

Rest

Min 8-12:

2 Reps @ 70%

Full Snatch

Min 13 & 14:

Rest

Min 15-19:

1 Rep @ 85-90%

Full Snatch

WOD –

For Time:

50-40-30-20-10

Kettlebell Swings (53/35)

Doubleunders/double singles

Sit-ups

 

METABOLIC

20 min TABATA

Air Squats

Pushups

Star Jumps

Slam Balls

Then

Ab Circuit