Tuesday January 28, 2014

Posted on Jan 27, 2014 | 0 comments

Skill Warm-up:

3 Rounds not for time:

10 KB Snatch, alternating

8 Strict Toes to Bar

8 Shoot Throughs

 

3 Rounds for MAX REPS:

With a running clock, “Fight Gone Bad” style:

1 Minute per exercise:

Power Snatch 75#/55#

Box Jumps 24″/20″

Thrusters 75#/55#

Hand Lift Push-ups

Chest to Bar Pull-ups

Rest 1 Minute after each round

 

CROSSFIT MELT:

3 Rounds:

(same format, FGB style)

1 Minute per exercise:

Ball Slams

Burpees

Box Jumps

Jump Lunges

Sit-ups

1 Minute rest after each round