170227

CrossFit

EMOM 12, alternating:

a) 0:50 Jump Rope

b) 3 Power Snatch from Hip + 3 Power Snatch from above knee + 3 Power Snatch from below knee

Touch-and-Go Power Snatch 5-5-5, 2×5

4 Rounds For Time:

75 Double Unders

15 Power Snatch, 75#/55#
TIMECAP: 10:00

Extra Work:

15 Minutes @ Moderate Pace:

10 Half Kneeling Landmine Press/side

10 Landmine Rows/side

0:20-0:30 L-Hold or Tuck Hold
SWEAT!/CrossFit Unloaded
4 Sets:

1:00 Single Arm Kettlebell Swings, alternate arms every 8 reps

1:00 Superman Extensions w/Pause @ top

1:00 Jump Rope

4 Rounds For Time:

75 Double Unders

15 Kettlebell Swings
TIMECAP: 10:00

EMOM 12, alternating:

a) 0:40 Russian Twists

b) 0:40 Bear walk

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