Crossfit 4 All Wednesday 8/13/14 Warm-up: 10 RDLs with bar 2 Bear complex with bar 3 bergener Warm-ups with bar Strength: Snatch to Overhead squat 1 Snatch 10 OH squats 2 Snatches 8 OH squats 3 Snatches 6 OH squats 4, 4 5, 2 6, 1 Perform all snatches in a set first then OH squats on last snatch of each set. Weight 135lb/95lb Metcon: 9 rounds KB circuit with 2 KBs Start laying down with 1 KB in right hand. Perform the up portion of turkish get up. Perform 1 man maker using 2 KBs. KB rack carry 1/2 lap. 5 double hand KB swings to parallel only, not over head. Rack carry back to start. Perform down portion of turkish get up. Switch hands. Repeat.
Posted on: Wed, 13 Aug 2014 04:05:50 +0000
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