9/20/16 – CrossFit

CrossFit Workout of the Day:

Skill: (10 min)
Below the Knee Snatch Positioning and Pulls
Double Under Practice

Strength: (20 min)
Power Snatch (Bkn-low)
[50/4×2 60/3 65/3 70/3 75/3 80/3×3]

WOD: (20 min)
CrossFit Open WOD 14.1
– 10 Minute AMRAP –
30 Double Unders
15 Power Snatches

Rest as Needed

– 3 Minutes –
Assault Bike for Distance

L1: Singles, 8 Light Hang Snatches
L2: Singles (3x), 55/33#
L3: 75/55#
L4: No L4, go FAST!

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