05/29/2015

BK Fit Studios – CROSS TRAINING

QOD

Gatorade or Poweraid?

Warm-up

Sk – Snatch Warmup: (No Measure)

5 Snatch Grip Push Press

5 Snatch Grip Jerk

5 Overhead Squat

5 Snatch Balance

High Hip Snatch High Pull

Hip Hip Power Snatch

High Hip Power Snatch + Overhead Squat

High Hip Squat Snatch

Above Knee Snatch High Pull

Above Knee Snatch

Below the Knee Snatch

Take Off to Below the Knee Pause… Snatch

Snatch

Strength / Skill

Power Snatch (2, 2, 2, 2, 2)

WOD

How many rounds can you do in 7 mins of:

Metcon (AMRAP – Rounds and Reps)

3 Shoulder To Overhead (115/75)

7 Burpees (jump over bar)

21 Double Unders
Rest 3 minutes

Metcon (Time)

(5 minute cap)

50 burpees for time