Wednesday April 6, 2022

11
Apr

Wednesday April 6, 2022

Crossfit
Main
A. Skill: DB snatch
B. Partner WOD
AMRAP 20 min; one partner works at a time, but may switch out at anytime
50 alt. arm DB snatch
1000m bike (partition as needed, 100m/200m/etc.)
Lvl6/5: 50/35#
Lvl4/3: 35/20
Lvl2/1: 20/12

Core:
EMOM x 6 (3 rounds)
odd: glute bridge- slow and controlled
even: hollow/tuck hold


Quickfit
Main
20 min AMRAP
20 alt. arm DB snatch
300-500m bike (should be done in less than 2 min)
Lvl3: 35/30
Lvl2: 25/20
Lvl1: 20/15

EMOM x 6 (3 rounds)
odd: glute bridge- slow and controlled
even: hollow/tuck hold