CrossFit08844

17 Oct 2013

Warm Up: 10-8-6 push ups, squats
3x10 trunk twists

2sets of:
Bergner warm up(1st:PVC 2nd:empty bar)

Prep
Snatch
3-3-3-3-3
Follow the Sequence for all three reps for each set.
1.Low hang(1 full second hold)
2.Mid hang(1 full second hold)
3.Jump
4.Hold full second at landing position
5. Stand up
Add weight each set.

Training
Run 400m
Then, complete
5 rounds of
30 double under
10 Power snatches(65#)
Then,
Run 400m

Time: 15 minutes 5 seconds