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Wednesday, January 22nd

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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