06/11/2015

BK Fit Studios – CROSS TRAINING

QOD

If you were responsible for the programing what would you have us do for today’s wod?

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

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

WOD

Buy in:

Rope Climb (2min AMRAP)

then immediately after:

Metcon (Time)

4 rounds for time:

20 Wallballs (20/14)

15 KB Sumo Deadlift high pulls (24/20)

10 Toes to bar