7/29/15 – Medball Chest Throws

CrossFit Performance

STRENGTH

A1. Medball Chest Throws, 4xAMRAP in :45, rest :15

A2. HR Pushups, 4xAMRAP in :45, rest 2:00

METCON

For Time

10,9,8,7…..2,1

DB Front Squat (45/25)

DB Push Press

DB Hang Power Clean

-15 min cap-

CrossFit Fundamentals

METCON

EMOM x 15

Odd: 12 KB Swings (53/35)

Even: 8-10 Box Jumps (24/20)

Strength Class

A. 3 position Snatch. Start at 50% 1RM, increase 5%, x6

B. Snatch Drop + Snatch Balance, 5×1.1, 5 sec pause at the bottom

C.  4x AMSAP.  Static shoulder raises.  Partner holds Position 1 throughout.  Helps with plates