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thursday

hanley —  January 2, 2014 — Leave a comment

Click above for a few warm up drills for the snatch, you can use this with the barbell prior to the EMOM!

Workout of the Day
Fitness Strength:
3×10 Knee Raises on Pull-up Bar
3×5 Delt Raises
3×5 Kb Row
3×10 Kb Goblet Squats to Box

Fitness WOD:
20 min AMRAP of:
1 Wall Walk
5 Assisted Pull-ups/Ring Rows
10 push-ups
15 Air Squats

OR

Performance Strength:
10 min EMOM of:
2 High Hang Snatches
5 min EMOM of: 2 Hang Snatches

Performance WOD:
20 min AMRAP of:
1 Snatch 185/120
5 Pull-ups
10 Push-ups
15 Air squats

Post your scores to the Whiteboard.

friday

hanley —  December 13, 2013 — Leave a comment

crossfit

Workout of the Day
Fitness Strength:
Super-set the following:
5×8 Front Squats to a Box w/ kb
3×8 Single Arm, Single Leg RDL
5×5 Core Stability

Fitness WOD:
3 rounds for time of:
150 Single Unders
40 Lunges
30 Speed Skaters
OR
Performance Strength:
5×2 Front Squat each 3 min to Est. 2 RM

Performance WOD:
3 rounds of:
50 Double-unders
40 OH Plated Lunges
7 wall walks

Post your scores to the Whiteboard.