Skip to content

Thursday, April 13, 2018

2018 April 12
by bk

Warmup Primer

For 4 minutes:
10 pvc passthroughs
7 kettlebell swings
10 air squats
7 pushups

Barbell Skill Work

EMOM 16 minutes…8 sets of… (each set starts every 2 minutes):
1 snatch grip deadlift
1 hang snatch high pull
1 snatch pull
1 hang power snatch
1 power snatch
-choose a light to moderate working weight
-may add weight between sets

then….

AMRAP in 9 minutes: (teams of two, alternating rounds)
8 push press (95lb/65lb)
5 box jump overs (24in/20in)

Core Development:
side plank hold, 3 sets of 35 seconds (each side)
hollow body rock, 3 sets of 20

Post loads and team names and rounds/reps to comments

CrossFit Integrity, Charleston, SC

Be Sociable, Share!
No comments yet

Leave a Reply

Note: You can use basic XHTML in your comments. Your email address will never be published.

Subscribe to this comment feed via RSS