Saturday, April 24 2021

15min Build-up to a Heavy Snatch and Prep for WOD

Main Site New Benchmark WOD “Ingrid”

10 Rounds For Time: (20min cap)
3 Snatch 135/95 MRX 95/65

3 Over Bar Burpees

Core & Snatch Development

30 Right Knee to Left Elbow Plank Tucks
30 Barbell or PVC Sotts Press (snatch grip)

30 Left Knee to Right Elbow Plank Tucks
30 KB/DB One Arm Dead Snatch (from floor)

CFHSV Running & Endurance WOD:

800m run, rest 1 minute

4 x 200m sprint, rest 30 seconds between efforts

rest 2 minutes

1 mile run

rest 2 minutes

800m run, rest 1 minute

4 x 200m sprint, rest 30 seconds between efforts