Thursday 071615

Thursday 071615

WORKOUT OF THE DAY

Scaled/ Masters/ On Ramp - Coach chooses #, Individual as written.

1. STRENGTH: 4x3 Snatch Balance Ascending#

2. AUXILIARY: 4x10 Dynamic Push-ups

3. CONDITIONING: 4 Rounds - 15 OHS (95/65), 250M Row

 

STRENGTH

"Improve Your Overhead Squat" on Crossfit Invictus

 

***COMPETITION CLASS*** 

1. Find 1RM KB/DB Snatch

2. WOD:

50 Alt KB Snatches

150 DUs

30 C2B Pull-ups

10 Bar Muscle-ups

Rest 5mn

9 C & J @ 135/95

21 Burpee

21 C & J

9 Burpee


 

 

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