09 Sep CrossFit WOD, September 10, 2018
Posted at 20:00h
in Work out of the day
09/10/2018
Warm-up
Weightlifting
Power Snatch (Weight)
Touch n Go Power Snatch Skill Sets:
3 x 3-4, building in weight. Rest 60-90s
3 x 3-4, building in weight. Rest 60-90s
Metcon
Metcon (Weight)
EMOM 20:
Minute 1: 100 Meter Row
Minute 2: 6 Touch n Go Power Snatch (135, 93)
Minute 3: 100 Ft. Front KB Carry (53s, 35s)
Minute 4: 10/8 Calorie Bike
Minute 5: 10 Toes to Bar
Minute 1: 100 Meter Row
Minute 2: 6 Touch n Go Power Snatch (135, 93)
Minute 3: 100 Ft. Front KB Carry (53s, 35s)
Minute 4: 10/8 Calorie Bike
Minute 5: 10 Toes to Bar
** If you did all the movements as prescribed in the allotted time, click the Rx button and put your weight for the snatches in
Auxiliary Work
Banded Pull-apart: 3 x 30-50. Rest 60s.
Banded Snatch Warm-up + Thoracic Mob
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then,
10 Cook Squats w. OH Reach
10 Thoracic Rotations each side