403-619-1116info@crossfitaboveall.com CrossFit Above All
Blog
Home / work out of the day / Friday Oct 24 2014

Friday Oct 24 2014

0

SKILL
SNATCH DL + POCKET SNATCH + HANG SNATCH

Advanced WOD
10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

All Levels WOD
10 minutes of:
1/.5 pood AKBS 30 reps
1.5/1 pood AKBS 30 reps
2/1.5 pood AKBS 30+ reps

FRIDAY COMP TRAINING
Clean + 3 Front Squat + Jerk

15 MIN EMOM
A1. 10 Front Rack Lunge (95/75) or OH Squat (115/95)
A2. 10 Burpee Over Bar or Burpee Box Jump
A3. Thruster (95/75) or (115/95)

Weightlifting
Front Squat [% of CJ] 80%/6×2

Deficit Sn Grip Deadlift
5×5

Back Jump Squat
light/5×5

Recommended Posts

Leave a Comment

POST COMMENT Back to Top