Mon – 30/9/19

by crossfitct

Warm Up

30 sec Each

  • BS Pass Throughs
  • Hollow Hold
  • BS Good Mornings
  • Arch Hold
  • BS Back squats
  • Hollow Hold
  • BS Snatch Grip Press and reach
  • Arch Hold
  • BS RDL’s

Snatch/Skill/Technique

Pull Up Work

  • 2 Rnds 5-10 scap pull ups – rest 1 min between rnds
  • 2 Rnds 5-10 Kip swings – rest 1 min between rnds
  • 2 Rnds 5-10 Pull ups (Kipping/strict/banded/jumping)

WOD – “Snake Bite (Mod) – For Quality – 15 mn Cap

5 Rnds
 9 Squat Snatch 
 9 Pull-Ups

Options
Power Snatch
Banded/Jumping/Ring rows

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