CrossFit Kirrawee - 290816

Weekly layout 29/8 – 3/9

Monday – Snatch & long AMRAP

Tuesday – Squat & Double Up

Wednesday  - Gymnastics (meg)

Thursday – Weightlifting technique

Friday – Grip Tease & sprint workout

Saturday – Longer conditioning/ Hero WOD

 

MONDAY 29/8/16

 

Warm up (15 mins)

Row/Run/Assault Bike 2 mins easy/30 sec sprint x 2

Shoulders

Squat

 

Strength (15 mins)

SNATCH

Alternating EMOM x 15 build across sets

5 Snatch Deadlift

3 Snatch Pull

1 Snatch (power accepted)

 

Conditioning (18 Mins)

 

18min AMRAP - Snatches and Samosas

9 Power Snatch 40/25

18 Box Jumps 24/20

9 Burpee

18 Cal Row or Assault Bike

 

Accessory work

20 ATYT

20 90/90

10 Delt Raise