Monday – 18 MAY

Posted 05/17/20 by

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

2 thoughts on “Monday – 18 MAY”

  1. Jeff Schmidgall says:

    35lb DB. 4rd + 20

  2. Terrean Schmidgall says:

    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) 😁

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