THURS - 10.3.2019

CrossFit-Brave-Square_140x140.JPG

CROSSFIT

Skill -

Kettlebell Snatch Technique

Strength -

12 Min E2MOM

  • 1 Power Snatch

  • 2 Hang Power Snatch

  • 2 Overhead Squats

-Don't Drop The Bar-
-Increase Weight As Needed-

WOD -

14 Min AMRAP

  • 250m Row

  • 8 Right Arm Kettlebell Snatches

  • 6 Box Jumps

  • 8 Left Arm Kettlebell Snatches

  • 6 Box Jumps

L1: 300m, 70/50, 30"/24"
L2: 250m, 50/35, 24"/20"
L3: 250m, 35/25, 20"/16"
L4: 200m, 25/20, Step Ups

BOOTCAMP

Skill -

Lower Back Mobility

WOD -

For Time - 25 Min Cap

  • 10 Dumbbell Snatches

  • 15 Burpee Box Jump Overs

  • 20 Dumbbell Snatches

  • 15 Burpee Box Jump Overs

  • 30 Dumbbell Snatches

  • 15 Burpee Box Jump Overs

  • 40 Dumbbell Snatches

  • 15 Burpee Box Jump Overs

  • 50 Dumbbell Snatches

  • 15 Burpee Box Jump Overs