June 20, 2017

CrossFit:

Warmup:
PA Snatch Warmup x 2

Skill:
KB Snatch

Strength:
Snatch
Level 1: Heavy 3 Technique
Level 2: Heavy 3
1 Rep every :30 for 7 min

WOD:
“Heavy Load ”
6 Rounds
60 Ft DB Waiter Carry
10 DB Snatch (50/35)
60 Ft DB Suitcase Carry
10 KBS Russian (AHAP)
*Alternate arms each round

BodyFit 114:

Warm Up:
5min
Double Under Practice
Then
3rds
10 Kips/Kipping Practice
5 Yoga Pushups
10 DB Hang Cleans

WOD:
For Time:
15 DB Clean and Press
30/20 Cal AD
15 DB Clean and Press
*5 min Rest
3 Rounds
25 Walking Lunge
50 DU (3:1)
25 Pushups
*5 min Rest
800m Run
400m Farmers Carry (50/35)
20 T2B