Wed 11-4-15

CROSSFIT

SKILL
3x2 snatch pull from thigh
3x2 power snatch (touch n go from ground)
3x2 snatch balance (from rack if needed)
work on skills at lighter to moderate weight to prepare for 1RM

STRENGTH
Establish 1RM Snatch

WOD
AMRAP 8
2 bar muscle ups or 5 chest 2 bar / pull ups
10 1 arm dumbell snatches (40/25)(35/25)(30/15)
25 sit ups
25 DU's

HIT-CON

Skill

Bulgarian Split Lunge, one toe on a plyo box, holding two dumbbells or kettlebells and lunge down, keep shin as vertical or preferably leaning back some throughout the movement. 

Skill/Auxiliary Strength Cycle: (4 stations, rotate through 4 times)
Stations
10 Bulgarian Split Lunge per leg
10 Good Mornings, empty barbell or hold a dumbbell on shoulders behind neck.
10 Heavy Goblet Squats with a triple pump at the bottom.
10 Dumbbell Presses



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