04 Oct CrossFit WOD, October 5, 2018
Posted at 20:00h
in Work out of the day
10/05/2018
Warm-up
Warm-up
Spend 15 minutes working on proficiency with Hang Power Snatches (these should be light) and Rope Climb.
Metcon
Metcon (Time)
5 Sets, for time
2Rope Climbs
15 Hang Power Snatch (75, 53)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.
2Rope Climbs
15 Hang Power Snatch (75, 53)
200 Ft. Single-Arm Farmer Carry (70, 53) (100 ft. each)
Rest 90s after each round.
Rx+ Legless and (95/63)
Auxiliary Work
Banded OH Tricep Extensions, single arm: 3 x 25 each. Rest 30s.
then:
"Burgener Warm-up with a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Then,
Transition to empty barbells spending another 5 minutes going through Snatch progressions