STRENGTH:
*Start with an empty barbell and build.
0:00-10:00
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch Balance
From the 10:00-20:00
Build to a Moderate to Heavy Single - Hang Squat Snatch
*Not a 1RM
WOD:
AMRAP in 9:00
10 Hang Squat Snatches 75/55
30 Double Unders
SWEATFEST
8 Rounds For Time:
15 Kettlebell Swings
15 DB Power Cleans
15 Box Jumps
15 Weighted Sit Ups
CROSSFIT FOR SPORT
*Over the next 2 weeks we will be testing different movements to establish a foundation for the next strength and conditioning cycle.
STRENGTH:
Back Squat
*Establish a heavy single
WOD:
30 Burpees,
Then 3 Rounds of:
50 Air Squats
25 Pull Ups
Then, 30 Burpees
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