July 24, 2017

CROSSFIT
Strength: EMOM every 2 minutes for 12:00
Snatch high pull + Power snatch + Hang snatch (knee) ((1+1+1)x1x6)
*First set at 65%. Drop the bar as needed, increasing load! Attempt to make hang squat snatch.
Conditioning: For Time
30 Assault Bike Calories
30 Slam Balls 40/25
30 Handstand Pushups
*Scale HSPU to inverted/incline box pushups.

CROSSFIT 101
Conditioning: 6 Rounds for Reps x 12:00
Mainsite 140407
1 minute of double-unders
1 minute of 50-lb. dumbbell snatches
2 minutes of double-unders
2 minutes of 50-lb. dumbbell snatches
3 minutes of double-unders
3 minutes of 50-lb. dumbbell snatches
*DB Weight 50/35