15.02.2018

15.02.2018

Feb 14

Speed & Power

Snatch Complex

2 – Power Snatch
2 – Hang Squat Snatch

1 set every 90 seconds
x6 sets

Keep all sets light and fast
no misses is the priority

 

Conditioning

8 minute EMOM

Level 1
ODD – 5 Strict Pull up (bands ok)
EVEN – 2 Wall walks

 

Level 2
ODD – 1 strict pull up 2 to3 kipping pull up
EVEN – 30 sec Hand Stand Hold on wall

 

CrossFit Open Prep
ODD -1 to 3 Bar Muscle ups
EVEN – 8 to 10 Kipping HSPU

 

MetCon

9 minute AMRAP

Scaled
12 DB Alt Snatch
6 Burpee Box Jump SD

Open Prep
24 DB Alt Snatch (22.5K / 15K)
6 Burpee Box Jump (24 / 20)