WED 7.24.2019

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Crossfit

Skill -

Snatch Balance Technique

Strength -

Overhead Squats

  • 3 @ 60%

  • 3 @ 70%

  • 3 @ 80%

  • 2 @ 85%

  • 2 @ 90%

WOD -

For Time - 14 Min Cap

  • 10 Alt. Dumbell Snatches

  • 30 Overhead Lunges (total)

  • 200m Run

  • 20 Alt. Dumbell Snatches

  • 20 Overhead Lunges (total)

  • 200m Run

  • 30 Alt. Dumbell Snatches

  • 10 Overhead lunges (total)

  • 200m Run

L1: 75/50, 300m
L2: 50/35, 200m
L3: 35/25, 200m
L4: 20/15, 200m (DB on Shoulder Lunge)

Boot Camp

Skill -

Review Movements

WOD -

For Time - 8min Cap

  • 15 Situps

  • 60 Flutter Kicks

  • 15 Situps

  • 60 Hello Dolly’s

  • 15 Situps

  • 60 Bicycles

  • 15 Situps

  • 60 Russian Twists

-3 Min Rest

5 Rounds For Time - 20 Min Cap

  • 15 Cal Row

  • 15 Burpees