Wednesday, October 3, 2018

2
Oct

Wednesday, October 3, 2018

CROSSFIT

Skill

Snatch Balance Technique

Strength

Find a “Heavy/Max” Double Snatch Balance

*From the Rig*
*Increase the weight each set**

WOD

3 Rounds – 3 Min Work/2 Min Rest

15 DB/KB Box Step Overs
10 Snatches
5 Bar Muscle-Up

**Pick-up where you left off**

L1: 135/95, 70/50, 24″/20″, BMU
L2: 95/65/ 50/35, 24″/20″, BMU or 10 CTB
L3: 75/55, 35/20, 20/16″, 10 Pull-ups
L4: DB Snatches, 20/15, 2Plates StepOvers, 10 RIng Rows

 

 

BOOTCAMP

Skill

Wallball & American Kettlebell Swing Technique

WOD

12 Min AMRAP

12 Wallballs
12 American Kettlebell Swings
12 Burpees
100m Run w/ Wallball

-2 Min Rest-

6 Min AMRAP

6 Wallballs
6 American Kettlebell Swings
6 Burpees
100m Run w/ Wallball

-2 Min Rest-

3 Min AMRAP

3 Wallballs
3 American Kettlebell Swings
3 Burpees
100m Run w/ Wall ball

 

 

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