170209

Roy V. during the Clean & Jerk/Bar Facing Burpee workout from last week. Looking determined! 

THURSDAY

STRENGTH

5 x 3 Position Snatch (Hi Hang/Low Hang/Floor)
Every 2:30 perform:
3 Position Snatch, (Hi Hang/Low Hang/Floor)record heaviest set


WOD

EMOM 21 of:
Minute 1 = 60 Double Unders
Minute 2 = 15 Snatch, 75/55
Minute 3 = 6/4 Bar Muscle-up

ACCESSORY WORK

A. 4 x max reps GH Raises
B. 100 Hollow Rocks
C. 3 x max reps Matador Dip

SHRED

WOD

SHRED (Coach’s Choice)

Coach’s choice

Cardio
Slide Boards
Rogue Block Complex
ABS

BASEFIT

WOD

8 rounds of Tabata each exercise with 1 minute of Rest between movements

1) Pull-ups
2) Wall Balls
3) Ring Rows
4) Jumping Lunges

Score is the lowest amount of reps achieved in any of the 8 intervals. Add up those numbers from each movement for a total

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
 
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