Wednesday, August 1, 2018

Crossfit

Strength

A
Snatch Balance
3x3 @ 60% of 1RM
from ground - warm up front squat

B
Snatch
3x2 @ 62%
3x2 @ 70%
3x1 @ 76%
rest 90 sec between sets
singles (10-15 sec between reps)

Conditioning

3 RFT (12 min cap)
5 Front Squat @ 225/135
10 DB Over the Shoulder 100/60
15 T2B

Sport/Post Class

3 RFT
Accumulate 60 sec hang from bar
Side plank 45 sec/side
Split squat 8 each side with DBs

RP-Fit

Strength

DB Snatch Technique
then
8x3 DB snatch @ comfortable weight (each arm)

Conditioning

4 RFT (25 min cap)
400 m run
20 OHS (PVC/Trainer bar)
10 push press (empty bb)
5 burpees over the bar