Wednesday, October 24. 2018

23
Oct

Wednesday, October 24. 2018

CROSSFIT 

Skill

High Hang Power Snatch Technique

Strength

High Hang Power Snatch
4 x 3 @ 50-60% (1RM)

**work on cycle the bar from the power position**

WOD

17 Min AMRAP

40 Burpees
30 Snatches
30 Burpees
30 Snatches
20 Burpees
30 Snatches
10 burpees
30 Snatches – AMRAP

L1: Bar facing burpees, 95/65 155/105 185/135 225/155
L2: Bar over burpees (lateral), 75/45 135/75 165/100 210/120
L3: Burpees, 55/35 75/55 95/75 135/85
L4: Burpees, DB Snatches

 

BOOTCAMP

Skill

10 Rounds TABATA
Plate Jumps- (As Fast As Possible)

WOD

For Time:

50 Singles
40 Dumbbell Front Squats
20 DB Push Press
75 Singles
35 Dumbbell Front Squats
15 DB Push Press
100 Singles
30 Dumbbell Front Squats
10 DB Push Press
75 Singles
35 Dumbbell Front Squats
15 Dumbbell Push Press
50 Singles
40 Dumbbell Front Squats
20 DB Push Press

 

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