WODs
 | Mon, Apr 30 2018 |  |
| April After Party Challenge Day 30 | 20180430 CrossFit MetCon | 3 position snatch EMOM (every 90 seconds) | Fitness BootCamp Part 1 - 10 Minute EMOM | 20180430 Fitness Bootcamp Part 2 |
20180430 CrossFit MetCon
(Rounds)
100M Run
3 Hang snatch (115/75)
3 Toes to Bar
100M Run
6 Hang snatch
6 Toes to Bar
100M Run
9 Hang snatch
9 Toes to Bar
Continue this pattern until time expires.
20 Minute AMRAP
|
3 position snatch EMOM (every 90 seconds)
(Time)
Take 10 minutes to warmup to 50% snatch
Then;
For 12 minutes;
Every 90 seconds:
Round 1 - 0:00
Round 2 - 1:30
Round 3 - 3:00
Round 4 - 4:30
Round 5 - 6:00
Round 6 - 7:30
Round 7 - 9:00
Round 8 - 10:30
Round 9 - 12:00
High hang, hang, full snatch
Heavy as possible while maintaining good form, starting at around 50%, work up in weight.
Rx - Power Snatch
Rx+ - Squat Snatch
|
20180430 Fitness Bootcamp Part 2
(Rounds)
100M Run
3 DB snatch (30/20)
3 V-Ups
100M Run
6 DB snatch (30/20)
6 V-Ups
100M Run
9 DB snatch (30/20)
9 V-Ups
Continue this pattern until time expires.
20 Minute AMRAP
|
