CrossFit
Strenght:
Snatch
Every 2 minutes, for 10 minutes (5 sets):
(Snatch + Low Hang Snatch) x 2 reps each @ 75-80%
Followed by:
Every minute on the minute for 7 minutes:
Snatch x 1 rep
*Sets 1-3 @ 80-85%
*Sets 4-7 @ 85-90%
Conditioning:
“Jackie”
For Time
1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups
Phoenix Fit
Strength/Skill:
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side
Followed by:
Five rounds for time of:
200 Meter Run
20 Jumping Lunges
20 Air Squats