Over/under

Posted: 08/07/2016 in CrossFit Trainers, Uncategorized, WOD
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Warm-up

2 jump rope

samson stretch 30 sec each side

bottom of squat hold 30 sec

lateral lunge 25′ each way

forward lunge 50′

high knees 50′

lateral high knees 25′ each way

10 squat jumps

Strength

3×7 back squat

*build up to a heavy set of 7 reps. around 77.5%

WOD

Tabata KB snatch

*alternate hands every other rounds 4R/4L

rest 1 minute

Tabata double unders

rest 1 minute

tabata over/under

*for the over/under, stretch a band across the rig at knee height,

jump over the band and crawl under, thats one rep.

*record 3 totals of each tabata

Accessory 

4 supersets

20 hand stand shrugs (get and in hand stand and shrug your shoulders)

20 sec. bottom of ring push-up hold

10 seated double DB Arnold press

5acb0-ArnoldDumbbellPress__

 

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