Wednesday, March 14, 2018

13
Mar

Wednesday, March 14, 2018

CROSSFIT

Skill

Power Snatch Technique

Strength

10 Min EMOM

1 Power Snatch

-no more than 80%
-no fails

**Challenger**

10 Min EMOM

3 Plate Ground 2 Overhead

WOD

3 Rounds – 90 Sec Work/30 Sec Rest

12 Box Jump Overs
Mac Effort – Power Snatches

~1-min Rest~

2 Rounds – 90 Sec Work/30 Sec Rest

10 Box Jump Overs
Mac Effort – Power Snatches

~1-min Rest~

1 Rounds – 90 Sec Work/30 Sec Rest

8 Box Jump Overs
Mac Effort – Power Snatches

L1: 24″/20″, 95/65, 135/95, 155/105
L2: 24″/20″, 75/55, 95/65, 135/95
L3: 24″/20″ (Step-Overs), 65/45, 75/55, 95/65
L4: 20″/17″ (Step-Overs), DB Snatches

 

BOOTCAMP

Skill

KB Turkish Getup practice

WOD

10 Rounds
10 KB (or dumbbell) Snatches (alternating Arms)
10 Burpees
250m Rows

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