Wednesday, August 9, 2017

8
Aug

Wednesday, August 9, 2017

CROSSFIT 

Skill –

Snatch Burgner Warm Up

-Then-

Snatch Pulls

3 Sets @ 85-95%

1 Snatch Pull + 1 Snatch High-Pull

Strength –

Push Press

3 x 3 @ 65-75%

(3 second decent from top to re-racking position)

WOD –

For Time:

21-15-9:

Snatches (RX+ – 135/95, RX – 95/65, Scaled – 65/35, Novice – Empty bar or PVC)
Box Jumps (RX+ – 30/24, RX – 24/20, Scaled – 20/16 or Step Higher Box, Novice – Step-Ups)

…Directly into…

21-15-9

Wall Balls (RX+ – 30/20, RX – 20/14, Scaled – 20/10 ro 9′, Novice – Any Height/Weight)
Burpees

 

BRAVE-FIT (metabolic)

Skill –

Jump Rope

3 sets of max single unders or 20 reps

(whichever is larger; each set should have AT LEAST 20 reps)

WOD –

3 Rounds

7 Min AMRAP

10 Dumbbell Cleans

40 Single Unders (Scale up to 20 doubles)

400 M Run

2 Min Rest

 

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