Wednesday, July 19, 2017

18
Jul

Wednesday, July 19, 2017

CROSSFIT

Skill –

Snatch Technique Skill

Burgener Warm-Up

Strength –

3 Working Sets (building in weight)

Snatch Complex:

Muscle Snatch

Overhead Squat

Full Snatch

Rest 2 minutes between sets

WOD –

For Time:

10 Shoulder 2 Overhead (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Starter – DB Strict Press)

20 Front Squat (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Starter – DB Front Rack Squat)

30 AB Mat Sit-Ups

40 DoubleUnders/80 Singles

50 Push-Ups

40 DoubleUnders/80 Singles

30 AB Mat Sit-Ups

20 Front Squat (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Starter – DB Front Rack Squat)

10 Shoulder 2 Overhead (RX+ – 135/95, RX – 95/65, Scaled – 65/45, Starter – DB Strict Press)

METABOLIC

Skill –

Jump Rope
3 Sets of 30 Single Unders (try for unbroken)

WOD –

3 Rounds
1 Minute Max Row for Calories
1 Minute Max Single Arm Dumbbell Snatches
1 Minute Max Box Steps
1 Minute Max Sit Ups
1 Minute Max Single Unders
2 Minutes Rest

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