TUES - 9.17.2019

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CROSSFIT

Skill -

Snatch Technique

-Getting Under The Bar-

Strength -

Snatch Complex - 15 Min

  • 2 Hang Power Snatch

  • 1 Overhead Squat

  • 1 Hang Squat Snatch

-Find a "Heavy"-

WOD -

13 Min EMOM - Death By

Buy In - 7 Sit-Ups

  • Power Snatch

-Snatch Rep Increases By 1 Each Min-

L1: 135/95
L2: 96/65
L3: 65/45
L4: 45/35 or DBs

BOOTCAMP

Skill -

Review Rowing Technique

WOD -

Part 1 - Rowing Intervals

2 Rounds for Max Cals

  • Min 1 - :10 on/:50 off

  • Min 2 - :20 on/:40 off

  • Min 3 - :30 on/:30 off

  • Min 4 - :40 on/:20 off

  • Min 5 - :50 on/:10 off

-3 Min Rest-

Part 2- For Time (8 Min Cap)

30-20-10

  • Wallballs

  • Dumbbell Snatch

-2 Min Rest-

Part 3- For Time (6 Min Cap)

  • Row 1k