CrossFit Barwon – CrossFit Bootcamp
VO2 Training
Metcon (Time)
10 Rounds for time
15 Wall ball shots
3 Power snatch
Finisher
Metcon (Weight)
For quality
50 Snatch grip Bent over row and your snatch bar
Warm-up
Warm-up (No Measure)
10 Minutes of:
30″ wall sit
30″ front support
10 walking lunges
10 plate GTOH
Then, skill work on Snatch
– BTN P.Press
– BTN P.Jerk
– HH Muscle snatch
– HH P.Snatch
– HPS
– PS
5 rounds
5 wall ball shots
1 power snatch ( Building )