09 Aug CrossFit WOD, August 10, 2018
Posted at 20:00h
in Work out of the day
08/10/2018
Warm-up
Weightlifting
Snatch (Weight)
EMOM 15:
Squat Snatch
– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.
– Minutes 5-15 complete 1 rep on the minute.
*Start at 40% and add 5% every minute.
*The goal is hit a small PR or match current PR
Squat Snatch
– Minutes 1 through 5 complete 2 reps on the minute. Reset on each rep.
– Minutes 5-15 complete 1 rep on the minute.
*Start at 40% and add 5% every minute.
*The goal is hit a small PR or match current PR
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
Auxiliary Work
Glute Ham Raises: 3 x 5-15. Rest 60s.
2 sets of:
5 band Pass Thrus
5 Thoracic Rotations ea side
5 OH Squats
5 Snatch Grip Deadlifts
5 Muscle Snatches from high hang
5 Power Snatches
2 Snatches
Then on coach’s call,
3 Squat Snatches
Rest + Repeat 2x