CrossFit – Wed, Feb 22
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1 Power Snatch + 3 OHS (Weight)

1 Complex every 1:30 x 5 sets

Coach’s Notes: Pause for 2 seconds in the bottom of each OHS. Focus on good positions rather than weight in the bar.

Kettlebell Swing (8 Banded Russian KBS every 1:30 x 5 Sets)

Performance & Fitness
Metcon (2 Rounds for reps)


400m Run

Max Calorie Ski or Echo Bike in remaining time

Rest 2:30

Coach’s Notes: Use the same machine for both rounds. Be consistent and try and match each round.