Tagged as: DB SNATCH

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WOD 6.7.19 (MGW)

PRO/R00KIES: AMRAP: 0-7 min 30 Hand Release Push Ups, 80 DU, 40 VUps, 7-14 min 30 Swings, 80 DU, 40 Goblet squat, 14-21 min, 30 DB Snatch, 80 DU, 40 OH Lunges

ENDURANCE: 3 sets – 2 min on, 2 min of:
a.12/8 cal ski
Max reps box jump
b.12/8 cal row
Max wallball
c.12/8 cal bike
Max burpees

HEAVY DAY:
A. 4*8 Bench Press
B 4*20 m Farmer load Walking Lunges
C. Super Sets 3*12 Arnold shoulder press 3*20 Ring Rows
D. Triset 40 Mountain climbers, 30 Crunches, 15 sec Hanging L Hold

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WOD 21.3.19 (GW)

PRO/ROOKIES: For time 50/35 Burpees, 50/40 DB or KB Snatch RX 20 kg (25L/25R), 50/35 Sit Ups, 50/35 Ring Rows

MASTER CLASS: CrossFit Games Open WOD 19.4 For total time:
3 rounds of: 10 snatches, 12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of: 10 bar muscle-ups, 12 bar-facing burpees
Men snatch 95 lb.
Time cap: 12 minutes

HEAVY DAY:
A. 4*5 Dead lift
B. 3 Super set 40 m Backwards sled Drag, 20 Lateral Band Walks (2R/2L)
C. 4*10 Strict Pull Ups
D. 3 Super set 15 Ring rows (feet box elevated), 16 alternating db Front Shoulder Raises
E. 3 Super Set 15 GHD Sit Ups, 20 Side Plank Rotations (10L/10R)

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UA-17579210-1