7/10/18 – CrossFit

CrossFit Workout of the Day

Skill: (15 min)
Pull Ups Progression
Hang Snatch Technique

Strength: (20 min)
Hang Snatch (HH) + Hang Snatch (Bkn)
50/3 60/2 70/2 75/1 80/1

WOD: (15 min)
22-14-8 Reps for Time
DB Alt. Clean & Jerk (50/35)
Box Jump Over (24/20)
Pull Ups

[10 Min Cap]

L1: Light DB, Ring Rows
L2: 40/25, Asst pull ups/ Jumping pull ups
L3: 50/35
L4: 60/40, CTB Pull ups
Comp: See Comp program

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