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18/05/2016

0

18/05/2016


CrossFit D.E.C.K – CrossFit

Snatch warm up (No Measure)

3x

10 Pass Through

10 Good morning

10 Power Snatch

Overhead Squat (10 Minutes EMOM)

All @ 60%

1 x Snatch pull Pause at Hang

1 x Snatch

3 x Over head

18/05/2016 Partner ToeLunge Slam (2 Rounds for reps)

10 Minute to Complete Snatch Ladder

20 – 60/40kg

16 – 70/45kg

12 – 80/50kg

8 – 90/55kg

4 – 100/60kg

Then

10 Minute AMRAP

5 Toe to Bar

10 Burpee ball Slam 10/7kg

Alternate Partner

10 Meter Overhead Lunge walk Left Hand 24/16kg

10 Meter Overhead Lunge walk Right Hand 24/16kg

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