High Intensity Intervals

IMG_6369Strength Focus: SnatchEMOM Snatch Waves EMOM x 5 - 2 Hang Squat Snatches (build) Rest 1:00 EMOM x 5 - 2 Hang Squat Snatches below knee (build) Rest 1:00 EMOM x 5 - 1 Squat Snatch (build)

Skill: 4 reps paused Front Squats EMOM x10 (60-75% BW, 3 second pauses)

CrossFit WOD:

IMG_63675 min AMRAP (As Many Rounds As Possible): 100 Row 30 Double Unders 1 minute rest 5 minute AMRAP: 100m Run 10 GHD Situps

IMG_6296 IMG_6301 IMG_6363 IMG_6362 IMG_6303 IMG_6302 IMG_6308