03/24/17: Snatches and Rowing!

/ CrossFit Revelation/

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WOD:

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Boot Camp:

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A.)  Odd/Even 10:

Even:  10 Sit Ups

Odd:  10 Super Men

B.)  5X:

10 Burpees

20 Calorie Row

C.)  100 Curls

 

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Classic CrossFit:

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A.)  Snatch First Pull:  80% x 5, Every Other Minute, 5X

B.)  5X:

10 Hang Snatches (115/85#)

20 Calorie Row

C.)  100 Curls

WORKOUT NOTES:  Part A:  We are working on form from the ground to knee, hips and shoulders rise together, feel your quads burn up...this is POSITION WORK.  WOD:  Weight choice for Part B should tempt you to go unbroken, but hurt if you do. Go hard!

Post results to SugarWOD!

Optional: EWOD/CoreWOD

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Heavy Program:

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A.) Deadlift:  5x5:  As Heavy as Possible

B1.) Walking Lunges:  40/30/20/10

B2.) Goblet Squats:  40/30/20/10

C.) 20 High Jumps, 3X

D.)  5X:

30 M Sled Pull (135/95#)

30 M Sled Push

 

Post results to SugarWOD!

Optional: EWOD/CoreWOD