Warm-up: 5-15mins
5rds
30 sec High knees
30 sec OHS
30 sec Mountain climbers
30 sec Rest
Focus:
Snatch Skills – broom stick
8 positions of the snatch
7 rds ( E90 secs )
Snatch Balance
OHS
Scare crow – full squat catch
High Hang
Mid hang ( pockets)
Hang ( 1 inch above knee)
1 inch below
1 Break ( mid shin)
WOD: 20 minutes
5 rds
1 min Burpees broad jump
1 min rest
1 min Power Snatch or alt Db snatch
1 Min rest
No gym:
odd object sub for snatches or 1 arm C&J
Seated:
5 rds
1 min Slam Ball Throws
1 min rest
1 min Power Snatch or alt Db snatch
1 Min rest
Accessory:
Tabata alternating
Hollow Hold
Superman
Class Times & Meeting IDs:
6:00am
CrossFit Indestri
979-2491-8705
10:00am
Neuse River CrossFit
994-3355-9655
12:00pm Pump Sesh
Kevin Ogar
965-3610-4606
1:30pm
CrossFit WatchTower
965-3610-4606
4:30pm
Neuse River CrossFit
970-5419-8500
Recent Comments