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 )

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