Friday 6.29.18 CrossFit

Box Brief:
July 4th Holiday Hours
Click Here
https://bit.ly/2tiD7x8

Strength

EMOM 10
ODD Minutes: Hang Power Snatch x 3 @ 75%
EVEN Minutes: Hollow Rocks x 10

Intent: Week 2 of Speed work with hang power snatch. This week we’ll superset with hollow rocks for extra anterior core work. All sets of Snatches should be efficient so make sure your load choice allows for efficiency

Metcon Prep

2 sets at game speed
10 Power Snatch
5 Lateral Burpees
Rest 60s.

Metcon

AMRAP 20
12 Power Snatch (75,55)
9 Lateral Burpees
50 Meter Empty Sled Sprint
Intent: Today’s metcon is intended to be done around 75% effort. Snatches are intended to be light.

Finisher

Have a great weekend!

 

By | 2018-06-21T17:17:02-04:00 June 28th, 2018|WOD|Comments Off on Friday 6.29.18 CrossFit