CrossFit
Strength
Snatch [Video]
Every minute for 12 minutes complete 2 Squat Snatches at 65% of your 1rep.
Don’t go over percentages. We will build throughout the cycle.
Partner Conditioning
AMRAP in 16 Minutes:
• 40/30 Ski Calories
• 50 Box Jump Overs (24”/20'“)
• 60 Russian Kettlebell Swings (#55/35)
• 50 Box Jump Overs
• 40/30 Ski Calories
• Rest 2 Minutes
Bootcamp
A)
6 minute Row (complete 1500m and rest early)
B)
Amrap for 10 minutes:
Farmer Carry Down Back the Length of Turf (KB or DB)
10 DB Curl To Press
20 Bench Hop Overs
10 Single Leg Step Up + Single Arm Press
20 Bench In/Outs
10 Box Jumps
C)
3 cycles:
40 seconds on / 20 seconds off
Banded Side Steps
Banded Glute Bridges
Suicides (touch the floor)
Mountain Climbers / Toe Touch
Elevated Alternate Toe Touch
Burpee with Tuck Jump
3-5 minutes rest in between
