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Components

Muscle Snatch+Snatch ...

Snatch High Pull + Lo ...

Metcon

Settings

Workout

Wednesday, 5/4/22

CROSSFIT

A: Muscle Snatch+Snatch Balance (4x(1+2)@55% of Snatch+10#)

(15min)

B: Snatch High Pull + Low Hang Snatch Pull (4x(1+2)@80% of Snatch +10#)

https://youtu.be/WXoIHlJ7u4s

(12min)
SNATCH HIGH PULL + 2 LOW HANG HIGH PULLS

C: Metcon (AMRAP - Reps)

AMRAP 12
1 Squat Snatch 185/135
1 Muscle up
3 Box Jump 36/30"

Scaling:
Scale down the weight of Snatch to 80% of 1RM Snatch
1MU=4MUT=4 Pull ups

HOME WOD

D: Metcon (Time)

For time

50 Push up
400m run
40 Push up
400m run
30 Push up
400m run
20 Push up
400m run
10 Push up

KICKBOXING

1: Metcon (No Measure)

Combos
A: 1-Lead Middle kick-2-Rear Middle kick
B: 1-2-Slip-2
C: 3-Rear Body round kick-Rear low kick
D: Lead Check kick-Rear Body round kick
E: 1- Slip - 3- 2
F: Lead Uppercut - Body 2- Rear High Kick
G: 1-Rear Middle kick

2: Kickiboxing part2 V2 (No Measure)

3 rounds of
30seconds ON
10seconds REST
EACH Combos for the day

Round 1-3: A
Round 4-6: B
Round 7-9: C
Round 10-12: D
Round 13-15: E
Round 16-18: F
Round 19-21: G
Round 22-24: Free Fight!

3: Metcon (No Measure)

Target kicks/Strikes
Bo staff

Whiteboard:

Wednesday, May 04, 2022

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