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Monday April 22nd 2019

21
Apr

Monday April 22nd 2019

med ball fun at Boulder CrossFit

strength:

EMOM10 = 10 goblet squats 53/35/26#. tempo and pace, not speed. slow is smooth, smooth is fast. focus on perfect form

conditioning:

“Night Train”

5 min amrap of:

10 dumbbell snatches 50/35/20# alternating, 5 each arm

10 knee ups 20″ 5 each leg

Comp WOD:

Strength
On the 1:30 x 7 Sets:
1 Hang Squat Snatch
1 Low-Hang Squat Snatch

Set #1 – 60%
Set #2 – 65%
Set #3 – 70%
Set #4 – 75%
Sets #5+6+7 – Build to a heavy complex for the day.

Conditioning
“Destiny’s Child”
15-12-9:
Power Snatch (115/85)
Box Jump Overs (30″/24″)
… Directly into…
15-12-9:
Overhead Squats (115/85)
Barbell-Facing Burpees

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