CrossFit
Strength
Snatch [Video]
Hang Snatch [Video]
Hang Power Snatch [Video]
Overhead Squat [Video]
Complete 8 sets of the following complex:
1 Hang Power Snatch + 1 Overhead Squat + 1 Squat Snatch + 1 Hang Squat Snatch
Conditioning
For Total Time:
800m Run
Rest 2 Minutes
12 Devil’s Press (#35/25)
15 Dumbbell Step-ups (24”/20”)
9 Devil’s Press
15 Dumbbell Step-ups
6 Devil’s Press
15 Dumbbell Step-ups
Rest 2 Minutes
400m Ski Erg
Bootcamp
A)
Amrap for 20 minutes
200m Run
15 Sprawl to Box Jump Overs
200m Row
15 Box Dips
200m Ski
15 Ring Rows
B)
MB Core work
3 rounds of 10 reps of the following
Double Leg lifts over the MB
MB Russian Twist
Leg Raise MB Reaches
MB Plank Alternating Knee Tucks
Plank MB Alternating Leg Drops
Side Plank Leg Raises x 2
** Rest 2-3 minutes between segments
