Friday 7.17.20

Friday 7.17.20

QOD: High Socks or Low Socks?

Mob:

3 rounds:

Superman x10

Hollow Body x10

BW Alt Rev Lunge x5e

PVC Snatch technique

2x5e

• ½ rdl

• Shrug

• High pull

• Ohd squat

• Power snatch

• Squat snatch

SKill: Snatch Tech

EMOM x 6

1: 3 PVC Power snatch + 6 OHD squat

2: 30 s plank right side

3: 30 s plant left side

Strength: 3 Rounds

DB/KB Goblet Squat x8-10

DB/KB 1 arm row x 8-10 each side

WOD: 7 Min AMRAP

CrossFit Version:

14 alt. DB/KB Snatch

14 alt Pistols or reverse lunges

Fundamentals Version:

7 Alt DB/KB Snatch

7 Alt Rev Lunges/BW Step-Ups

Modifications

1. Alt DB/KB Snatch - KB/DB Clean - Burpee - Squat Thrust - Mod Burpee

2. Pistol - Alt Rev Lunge - BW Step-Up