1/11/18 – CrossFit

CrossFit Workout of the Day:

Skill:(10 min)
Below the Knee Snatch Technique and Positioning
HSPU Progressions

Strength:(20 min)
Hang Snatch (Bkn)
[40/3 50/3 60/2 70/2 75/2 in 10 Minutes]

WOD:(20 min)
– In teams of 2, Similar Ability –
– For Time –
18-12-6 Reps
Back Rack Step Back Lunges
HSPU
18-12-6 Reps
Overhead Squats
Syncro Wallballs (together)
12-9-6 Reps
Power Snatches
Muscle Ups

[20 Minute Cap] *1 partner working at a time. Divide reps in half for each set

L1: 45/33#, Seated DB Press, PVC, 8/4# Dips off of Box
L2: 95/55#, Box HSPU, Asst. Ring Dips 14/8#
L3: 95/65#, Ring Dips, 20/14#
L4: 135/95#, 4/2″ Deficit HSPU, 30/20#

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