Wednesday, June 6, 2018

5
Jun

Wednesday, June 6, 2018

CROSSFIT

Skill

Snatch/Overhead Squat Technique

-Burgener Warm-Up
– Overhead Squat Positioning
-Snatch Balance

Strength

10 Min EMOM

1 Full Snatch @ 85% (heavy)

-no misses strongly encouraged

WOD

For Time: 16 Min Cap

“NANCY”

5 Rounds

400 M Run
15 Overhead Squats

L1: 155/105, “Heavy Nancy”
L2: 95/65, “Normal Nancy”
L3: 75/55, 4 Rounds, 300m Run
L4: Goblet Squats, 4 Rounds, 200m

-Scale Accordingly- 1 rounds should not take longer than 3:12

 

BOOTCAMP

Skill

5 Rounds – “Rowling”
100m goal. Over or under do that many burpees off from 100

WOD

8 Rounds
8 KB Sumo Deadlift High Pulls
8 KB Swings
8 Goblet Squats

 

 

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