06 Oct CrossFit WOD, October 7, 2021
Posted at 20:00h
in Work out of the day
Thursday
Warm-up
Weightlifting
Snatch (10 x 1)
10:00 – 12:00 Minutes
Snatch:
Perform 10 singles within 70-80% of 1RM Snatch
Snatch:
Perform 10 singles within 70-80% of 1RM Snatch
* Rest 60-90 seconds between sets * Make sure athletes stay within the percentage range and if athletes don’t have a 1RM then use this time as technique work and stay light
Metcon
Metcon (Time)
4 Rounds
400m Run
100ft Single Dumbbell Overhead Lunge (50/35)
400m Run
100ft Single Dumbbell Overhead Lunge (50/35)
Time Cap 18 Minutes
1:00 Machine
5 Deadbugs (each side)
5 Stepback Lunges (each side)
5 Snatch Grip Deadlifts (empty bar)
5 Muscle Snatch
5 Snatch Push Press
5 Overhead Squats