December 4, 2019

CrossFit

Warmup:
3rds
PA Snatch Warmup (3-4-5)
5 Box Jumps (AHighAP)
10 Pushups
Then
3 x 3 position Power Snatch

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

WOD:
“Holy Minute, Batman”
5 Rounds
5 Snatch (75-80%)
10 Pushups
15 KBS (Russian AHAP)
Rest :60 seconds

BodyFit 276

Warm Up:
3rds
20 Double Unders / Practice
8/8 ML Press
10 KBS – American (Build)
:40 Plank with press (:10 intervals)

WOD:
7 min AMRAP
10/7 Assault Bike
10 DB Snatch (Alternate rounds)
20 DU (3:1)
Rest 4min
5min AMRAP
5,10,15….
Pushup
KBS – Russian (AHAP)
Rest 4min
7min AMRAP
15 Situps
15,30,45…
Double Unders (3:1)