Wednesday, May 16, 2018

15
May

Wednesday, May 16, 2018

CROSSFIT

Skill

2- Position Snatch Technique

-(1)High Hang
-(2)Low Hang (just above the knee)

Strength

Snatch Complex (2-Position Snatch)

1 Complex = High Hang Full Snatch + Low Hang Full Snatch

2 sets x 2 @ 65%

3 sets x 1 @ 75%

**Challenger**

15 Min EMOM

Even – 5 Plate Ground 2 OH
ODD – 10 Sit-Ups

WOD

2 Rounds For Time:
10 Wall-Balls
5 Power Snatches
10 Wall-Balls
4 Power Snatches
10 Wall-Balls
3 Power Snatches
10 Wall-Balls
2 Power Snatches
10 Wall-Balls
1 Power Snatch
-1 Min Rest-

-Responsible for your own Rest; for scoring – include the rest time-

L1: 30/20, 155/105
L2: 20/14, 115/80
L3: 14/10, 75/45
L4: 10/6, Dumbbell Snatches

 

BOOTCAMP

Strength

Bulgarian Split Squats

2KB or Dumbbell (do not scale up to barbell in back rack)
It movement is new, use pole to help steady

5 x 5 heaviest weight that you can do while holding form

WOD

3 Rounds – 5 Min Per Round (score is the number of slam balls total)

Minute 1
10 Burpee Box Steps (Jumps)
Max Slam Balls Remaining Time

Minute 2
8 Burpee Box Steps (Jumps)
Max Slam Balls Remaining Time

Minute 3
6 Burpee Box Steps (Jumps)
Max Slam Balls Remaining Time

Minute 4
4 Burpee Box Steps (Jumps)
Max Slam Balls Remaining Time

Minute 5
2 Burpee Box Steps (Jumps)
Max Slam Balls Remaining Time

2 Min Rest

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