CROSSFIT
STRENGTH:
5 Sets of 3 Position Power Snatch
1 High Hang Power Snatch (pocket-level)
1 Hang Power Snatch (knee-level)
1 Power Snatch (from the floor)
*Barbell load - 55% of 1RM Snatch
WOD:
4 Rounds:
9 Box Jump Overs 24/20
15 Dumbbell Front Squats 50’s/35’s
15/12 Calorie Row
SWEATFEST
20:00 AMRAP
10x 10m Single Kettlebell Farmers Carry
20 Single Leg Lateral Box Step-Ups (10/each)
30 Weighted AbMat Sit-Ups
250m Row
CROSSFIT FOR SPORT
STRENGTH:
4 Sets Not For Time:
10 DB Bench Press
10 Empty Barbell Good Morning
10 Glute Bridges
WOD:
75 Walking Lunges
Then, 3 Rounds of:
15 Pull Ups
25 Game Standard Box Jumps
Then, 75 Walking Lunges
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