THURS - 9.26.2019

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CROSSFIT

Skill -

Power Snatch Technique

Strength -

8 Rounds - 90 Sec Per Round

  • 1 Snatch Pull

  • 1 Power Snatch w/ 3 Sec Catch Pause

  • 1 Power Snatch

-Between 60-80% Power Snatch-
-Each Rep Start From Floor-
-No Touch & Go-

WOD -

3 Rounds - 45 Sec Work / 15 Sec Rest

  • Assult Bike Cals

  • Box Jumps

  • Hang Power Snatches

  • Wallballs

  • Rest

-Score = Max Reps-

L1: 30"/24", 155/105, 30/20
L2: 24"/20", 105/75, 20/14
L3: 20"/16", 75/55, 14/10
L4: Step-Ups, 45/35 or DBs, 10/6

BOOTCAMP

Skill -

Find a height of box or plates you can jump to

WOD -

4 Rounds - 4 Min / Rounds

  • 20 Box Jumps

  • 20 Burpees

  • 8 Dumbbell Thrusters

- 4 Min Rest -

Cash Out

  • 50 Cal Row

  • 50 Sit-Ups