Friday, September 10, 2021

10
Sep

Friday, September 10, 2021

CrossFit
Main: Snatch skill
E90 sec x 15 min (10 sets)
1 snatch pull from floor + 1 snatch from knee + 1 OHS
Begin with 30% of 1rm OHS and add 5% each set
0-30%. 1:30- 35%. 3-40%. 430-45%. 6-50%. 730-55%. 9-60%. 1030-65%. 12-70%. 1330-75%. 15-80%
Core:
3 min of deadbugs for quality

QuickFit/At home WOD
Main: DB snatch skill
1. deadlift shrug 2. high pull 3. muscle snatch 4. power snatch 5. switching hands
Alt. tabata: :20 on x :10 off x 8 sets (8 min)
odd: alt. arm DB snatch
even: situp/tuckup/ v ups
Lvl3: 35/20
Lvl2: 25/15
Lvl1: 20/12
Core:
3 min of bird dogs for quality