Thursday, January 11, 2018.

Thursday, January 11, 2018.

 

CrossFit:

 

OLY - Every 1:45, 6 rounds

Hang SQUAT Snatch
Low Hang SQUAT Snatch
SQUAT Snatch *

70% of complex MAX. TECHNIQUE FOCUS DON'T GO HEAVIER.

* After the low hang, it DOES NOT have to be touch n' go.
You may rest bar on the ground, but CANNOT let go of bar.

** If you don't have a MAX to work off of, find it today.

 

WOD - Every 1:30, 3 rounds

1. 15 Thrusters [115/75]
2. 300/250m Row
3. MAX REPS Alt. Box STEP UPS [24/20]
4. Rest

* Score is lowest # of BSUs from all rounds.
Make sure to stand and place both feet on box for rep to count!

 

 

 

GSP Body:

 

WOD - Modified 'Barbara'

5 Rounds for time *45:00 cap.

10 Pullups / Ring Rows
20 Pushups
30 AbMat Situps
40 Air Squats
3:00 Rest