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CrossFit WOD, September 3, 2019

02 Sep CrossFit WOD, September 3, 2019

Posted at 20:00h in Work out of the day by

09/03/2019

Warm-up
Snatch Warm UP

High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then Grab a Bar
2 Rounds of
5 Hang Muscle Snatch
5 Overhead Squats
5 Hand Snatch into Overhead Squat
20 Banded Pull Aparts
Warm-up
Snatch Warm UP

High Knees up and back
Butt Kicks up and back
Lateral Shuffle up and back
Power Skips up and back
Then Grab a Bar
2 Rounds of
5 Hang Muscle Snatch
5 Overhead Squats
5 Hand Snatch into Overhead Squat
20 Banded Pull Aparts

Weightlifting
Power Snatch (Weight)
Power Snatch: 1RM in 8-10 sets.
Rest 2:00
– sets should look like: 3-2-1-1-1-1…

Metcon
James B (Time)
"James B"

4 RFT:
15 Power Snatch (75, 53)
15 Burpees Over the Bar
Rx+:(95, 63)
9 Min Cap

Last done on 1/3

Last Done on 5/6