Monday October 15, 2018 - Snatch Bike


Warmup

:10 HARD

:20 EASY x4 Row or Bike

3 Rounds

8 Wall facing Overhead Squat

8 Crossbody DB/KB Muslce Snatch

8 Bird-dog

M1) Snatch

Every :45 x10

Option A:

1 Power Snatch

1 Full

@65%

Option B:

1 Power Snatch

1 Hang Power Snatch

1 Eccentric Snatch Deadlift lower @5 sec negative @60-65%

Option C:

1 Hang Muscle Snatch

1 Hang Snatch

M2) 8 Rounds

Option A:

250m Row @1:48/2:00 Pace

:20 Sec Rest

12 Cal Bike @70/62 RPM

:20 Sec Rest

Option B:

250m Row @RPE 7

:20 Sec Rest

10/8 Cal Bike @RPE 7

:20 Sec Rest

Option C:

250m Row @RPE 7

:20 Sec Rest

30 Sec BIke @RPE 7

:20 Sec Rest

Extra Credit

4 Sets:

8 RNT Lunge Per side @3130 Tempo

8 Single Leg Glute Bridge w/5 Sec Negative per side

2-4 Wall Walk

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Fargo, ND 58104
701.356.3031
ashley@crossfitfargo.com
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