WOD

Wednesday 22nd October 2014

Main – CrossFit

SKILL

Work the 3 positions of the snatch

-High hang

-Hang

-Ground

Gradually warm up to the weight in the workout.

WOD

AMRAP in 10 minutes of:

-5 Handstand push-ups

-7 Power snatch (30kg/ 45kg)

-9 Box jumps (20”/ 24”)



SCALING 


Ab-mat,

Ab-mat with 5kg plate,

3 Wall climbs,

Handstand push-up on a box 


Reduce the weight 


Reduce the height

Metcon (AMRAP – Rounds and Reps)