April 16, 2019

CrossFit

Warm Up:
Overhead Prep
PVC Positions
3 x 3 position Snatch x 3 (Build)
5 Athletic Burpees
10/10 Russian Twists

Strength: Low Hang Power Snatch
Level 1: Technique
Level 2: 5 x 3 (Build)

WOD: “der Tod”
10 Minute AMRAP
5 Snatch (135/95)
10 Burpee Over Bar
5/5 Rotational Ball Slams

BodyFit 311

Warm Up:
Row 500m – Easy
Into
3rds
7 Box Jumps
7 Plate Touches

Skill: Rowing

Partner WOD: “zwei Tode”
Buy-in: 1000m Row
21 – 18 – 15 – 12 – 9 – 6 – 3
Box Jump (24/20)
Ball Slams (25/20)
Cash-out: 1000m Row