Posted on

June 27, 2017

CrossFit:

Warmup:
3rds
:25 Nose to Wall HS Hold
10/10 Single Arm KB Press
:10 Table Top Hold
10 KBS – American

Strength:
All Levels: HSPU 4 x 6-8

WOD:
“Fore”
18 min AMRAP
18 KB Snatch
9 Dips
100 m Run

BodyFit 116:

3rds
10 Kips/Kipping Practice
10/10 Single Arm KB Press
4 Broad Jumps

Skill:
KB Snatch

For Time
40-20-10
KB Snatch
Box Jump overs
*5 min Rest
40 Burpees
40 T2B
*5 min Rest
500 m Row
40 Cal AD
300 m Run
200  m Row
10 Cal AD

 

Posted on

March 29, 2017

Warm Up:
Overhead Mobility
PA Snatch Warmup x 2
3 x 3-position Snatch x 2 (Build)
3 Snatch w/ :02 hold in catch (Build)

Strength:
Snatch
Level 1: Technique
Level 2: Heavy 3

Skill:
KB Snatch

WOD:
“Ride or Die”
40 KB Snatches (AHAP)
200m Run
30 KB Snatches
200m Run
20 KB Snatches
200m Run
10 KB Snatches
200m Run