7/22/13

Happy Birthday Siobhan!!

Snatch pull + below the knee snatch: 4X1+1, work up to a heavy single
*Do 1 set every 1:30*

Snatch: 3X1, work up to a heavy single, 
Power snatch: 2X2 @ 80% of heavy single
*Do 1 set every 1:30*

WOD

How fast can you complete?
800 M run
15+15 alternating 1-arm DB snatch (45/25)
800 M run

Post loads and time to comments:


This week at BBCF:
Tuesday
Strength: clean + jerk
WOD: push jerk and burpees

Wednesday
WOD: thrusters, lunges, double-unders, kbs, box jumps, burpee pull-ups

Thursday
Strength: snatch and front squat
WOD: double-unders, pull-ups, kbs, pistol

Friday
Strength: back squat
WOD: Diane's triplets