March 11, 2020

QuickFit

Warm Up:
2rds
10m Quadruped Crawl
10 KB Kang Squat
10 Hollow or Bent Hollow Rocks

WOD:
2rds
50 Ball Slams
25 Cals AB
50 Situps
25 Cals AB
*15min Cap*

CrossFit:

Warm Up:
OH Shoulder Prep
10 Squat Therapy
3×5 Snatch Grip Behind the Neck Push Press @ 50%, 60%, 70% of 1RM PP
3 From Hang Snatch Complex @ 50%, 60%, 70% 1 RM Hang Snatch *Complete the movements like a chipper

Strength: H. Squat Snatch
Sets of 4 (Build)
Warm Up Devil Press Between Sets

WOD:  “1 for 2”
Every :30 for 7min
3 H. Sq. Snatch @ 80%
Rest 3min
Partner WOD:
25 Devil Press
50 Cals AB
*5min Cap*