Wednesday, July 11, 2018

10
Jul

Wednesday, July 11, 2018

CROSSFIT

Skill

Snatch Technique

-Snatch Pull
-Overhead Squat
-Hang Snatch

Strength

Snatch Complex:

2 Hang Snatches (+) 1 OHS
1-1-1-1

*Build-up method: Use 4 attempts to find a “Heavy”–Don’t count your warm-up sets as working

-Then-

Snatch Pull:
3-3-3

*95-100% of 1RM Snatch for all 3 sets*

WOD

9 Min AMRAP

5 HSPU
10 T2B
15 WallBall

L1: Defecit HSPU 4″/2″, Unbroken T2B, 30/20
L2: HSPU, T2B, 20/14
L3: Defecit Push-Up, K2C, 14/10
L4: Push-Up, T2R, 10/6

 

BOOTCAMP

Skill

Jump Rope

4 Min TABATA

WOD

For Time – 4 Rounds

10 Dumbbell Push Press
20 Kettlebell Swings
20 AB Mat Sit-Up
10 Burpees

**50 singles under between rounds**

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