16 Sep CrossFit WOD, September 17, 2018
Posted at 20:00h
in Work out of the day
09/17/2018
Warm-up
Weightlifting
These EMOM sets do not include your warm-up sets so you’ll likely 4-5 sets of prep before we start the clock. This will allow you to have a good plan before starting in terms of weight selection. Your final deadlift set should be heavy.
Snatch (Weight)
1) EMOM 5:
1 Squat Snatch
*Add weight each round
1 Squat Snatch
*Add weight each round
Clean and Jerk (Weight)
2) EMOM 5:
1 Squat Clean + Jerk
*Add weight each round
1 Squat Clean + Jerk
*Add weight each round
Deadlift (Weight)
3) EMOM 5:
3 Touch n Go Deadlifts
Add Weight Every Round
3 Touch n Go Deadlifts
Add Weight Every Round
3 Rounds of:
2 Muscle Snatch + 2 OHS + 2 Squat Snatch
1 Squat Clean + 1 Jerk
5 RDLs
10 Green Banded Walks Left/Right
*Add light weight each set. Rest as needed between movements. This warm-up should take the full 12 minutes.