7.9.19

9
Jul

7.9.19

CrossFit Fireborne – CrossFit-Lite

Warm-up

Warm-up (No Measure)

2 Rounds

10 Up/Down dogs

10 Spiderman lunges

10 light wall balls

10m crab walk

Coaching

DB Snatch

4 working sets of 8 reps per arm

2-3 warm up sets to practice and find working weight

Rest 60-90s between working sets

DB Snatch

Technique

4×8 Each

Rest 60-90

Metcon

Metcon (2 Rounds for reps)

3 min AMRAP

8 Alt. DB snatches 45/30

8 Wall Balls 20/14

Rest 2 Min

3 min AMRAP

8 Wall Balls 20/14

8 alt. Db snatches 45/30