Wednesday, October 4, 2017

3
Oct

Wednesday, October 4, 2017

CROSSFIT

Skill –

Snatch Technique

Strength –

20 Min E2MOM

1 Snatch Pull

1 Hang Power Snatch

1 Overhead Squat

1 Power Snatch

WOD –

16 Min AMRAP

50 Dumbbell Snatches  (RX – 50/35, Scaled – 35/20, Novice – 20/10)

15 Burpee Box Overs (RX – 24/20, Scaled – 20/16 or Steps, Novice – Step Ups)

40 Dumbbell Snatches

15 Burpee Box Overs

30 Dumbbell Snatches

15 Burpee Box Overs

20 Dumbbell Snatches

15 Burpee Box Overs

10 Dumbbell Snatches

15 Burpee Box Overs

 

METABOLIC (bootcamp)

Skill –

Jump Rope – singles and doubles

WOD – 

4 Rounds (Max Effort)

1 Min – Russian Kettlebell Swings

1 Min – Ab Mat Sit-Ups

1 Min – Box Jumps/Steps

1 Min – Single Unders

– 1 Min Rest –

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