Here's a throback photo to April 29th 2012.
Almost looks like the tail end of a "Fight Gone Bad"
Almost looks like the tail end of a "Fight Gone Bad"
CrossFit:
A.
20 Min Build from the rack
Drop Snatch
Snatch Balance
With this 20 Min build make small increases in weight while performing the drop snatch. The goal is to "Punch" under the bar as fast as possible into your receiving position. The heavier the bar gets the faster you need to be.
When you hit a weight you can no longer "punch under" change to the Snatch balance.
B.
Partner Row
16 Rounds of (8 each)
45 Seconds Max distance
10 second transition
Fitness:
A.
10 Min EMOM
8 Wall Balls 14/20#
6 KBS 40/60#
4 Burpees
B.
5 Min AMRAP
50 KBS
50 KB Snatches 25/40#
50 Ball Slams
C.
SACF (Same as CrossFit) part C.
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