CrossFit
Strength
Hang Snatch [Video]
Snatch [Video]
EMOM for 10 Minutes:
1 Below the Knee Hang Squat Snatch + 1 Squat Snatch
M/F Partner Conditioning
For Time:
25 Calorie Airdyne
100 Double Unders
25 Calorie Airdyne
35 Hang Power Snatch (#75/55)
25 Calorie Airdyne
35 Hang Power Snatch
25 Calorie Airdyne
100 Double Unders
25 Calorie Airdyne
Bootcamp
A)
2 cycles of
90 seconds of Biking
60 seconds of Step Up / Cross Body Crunch
90 seconds of Skiing
60 seconds of Step Up / Cross Body Crunch
Rest 1 minute between cycles
B)
3 cycles of
30 seconds On / 30 seconds Off
Jump Squat (In/Out)
Bear Crawl
Shuttle Jump Squat
Double Push Up Burpee
C)
2 Cycles of
Amrap for 2 minutes of
Sit Up + 4 DB Cross Body Punches
Rest 1 minute between Amrap's
D) Optional (if enough time left in class)
750m Row for time
** REST 3 MINUTES BETWEEN SEGMENTS
