WOD Tues 11-29-16

CROSSFIT

Warm up
10 min EMOM 
10 ball slams
7 burpee over box jumps 24/20 2nd minute 
Technique
Work on snatch technique and warm up
WOD
Isabell 30 power snatch @135/95 (scale accordingly)
Engine work
30 min running clock (adjust time according to class time left)
The top of every 3 Min 25 cal-M/20cal-F row. Write down total time it takes to hit 25 cals then rest till next 3 min. Example takes 50 secs to row 25 cal you rest 2:10 then start next round. If you hit :50 sec every round then after 10 complete rounds complete add up all times then divide by 10 to get your average…grind it out and go hard

HIT-CON

Skill: Jump Rope (double unders)

Workout: 4 Rounds with 1 minute rest between rounds
AMRAP-4
50 Double Unders (scale for maximum 1:30 minutes of effort)
20 Heavy Weighted Box Step-Ups (sandbag or slamball)
Ideally they complete nearly 2 rounds in the first couple cycles.

Rest 1 Minute then into
AMRAP-4 bicycles (opposite knee to opposite elbow)

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