WED - 8.14.2019

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CROSSFIT

Skill -

Power Snatch Technique

Strength -

10 Rounds - 1:30 / Round

  • 1 Snatch Pull + 2 Power Snatches

-Start at 50% and Increase Weight as Needed-

WOD -

10 Min AMRAP

  • 8 Power Snatch

  • 6 Overhead Squat

  • 24 Double Unders

  • 18 Sit-Ups

L1: 135/95, Unbroken DUs, GHD
L2: 95/65, DUs
L3: 75/55, 12 DUs or 48 Singles
L4: 55/35 or DBs, Front Squat, Singles

BOOTCAMP

Skill -

Knees to 90

  • 5 x 10

WOD -

25 Min AMRAP

  • 50 Slamballs Over the Shoulder

  • 33 Air Squats

  • 27 Box Jumps

  • 21 Kettlebell Swings

  • 15 Push-ups

  • 9 Slamball Thrusters (switch shoulders at top)