Friday 7.17.20

July 16, 2020

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

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