Hang Snatch
5-5-5-5-5
Complete as many rounds as possible in 20 min of:
21 reps of Kettle bell swings 24/16k
12 pull ups
Run 200m
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Location
2104 Harvell Circle
Contact Us at bucrossfit@gmail.com
Bellevue NE 68005
Contact Us at bucrossfit@gmail.com
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DAILY WARM UP
Moving across the floor
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push Press
15 Push Jerks
15 Sit ups
Sampson Stretch
10 Knees to Chest
10 Heel to Butt
10 Straight Leg Forward kicks
10 Spiderman, Plank, R foot forward to R Hand,switch.
10 Inch worms
20 Arm circle, forward and backward
then
2 times:
15 Squats
15 Push ups
15 Pull up
15 Shoulder Press15 Push Press
15 Push Jerks
15 Sit ups
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2 comments:
Still trying to be nice to my back - HS 15, 25, 35, 45, 55
5 rds.+ 14 KB swings using red KB, jumping pull ups using a lower bar instead of stacking weights
95-115-120-125
6rds 21-12 plus a shoe change 😟
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