CROSSFIT
Skill – Kettlebell Snatch
WOD: 12 min AMRAP
5 KB Snatch – Left Arm
25 ft Overhead Walking Lunge Left
10 Kettlebell Swings
5 KB Snatch – Right Arm
25 ft OH Walking Lunge Right
10 Goblet Squats
Cool Down:
2 min each side Foam Roll of Quads
1 min each side Couch Stretch
TRACK
At Altona Middle School
4 sets of 500m Sprints (400m at 75% + 100m at 100%)
Rest 2 min between Sets
BARBELL
Triple pause Snatch (2-second pause at the break + 2-second pause at the knee + 5-second pause in the catch)
Work up to 1×1 max effort
Front squat + Jerk + Front squat (fluid ride down from recovery of the jerk)
5 x 1 @ 83% of best 1rm jerk
AT HOME WOD
12 min AMRAP
40 sec Handstand Hold
40 Lunges
40 Air Squats
100 Jumping Jacks
Cool Down:
2 min each side Foam Roll of Quads
1 min each side Couch Stretch
35lb DB. 4rd + 20
Raelan: 5 rounds plus 25 (used 8 and 3 pound dumbbells)
Terrean: 5 rounds plus 15 (used 20# dumbbell)
(Rae was out to beat her dads rounds today) 😁