WOD

Tuesday October 30, 2018

Ryan Fulwider | wod | October 29, 2018| 0 Comments

CrossFit

Strength:

Snatch
Every 90 Sec for 9 Minutes
Snatch Grip Deadlift + Hang Power Snatch + Overhead Squat
1 + 1 + 2 @ 70% of 1RM Squat Snatch

Followed by:

For Time:
75 Dumbbell Snatches
EMOM 7 Wall Ball 20/14
*The workout starts with Wall Balls

RX+: 100 DB Snatches, 30/20 Wall Ball

Time Cap – 12:00

Phoenix Fit


Conditioning:

21-15-9
Dumbbell Deadlifts
Up-downs (on top of DB)

Rest 2:00

15-12-9
DB Deficit Push ups
Dumbbell Deadlifts

Followed by:

Every 2:00 for 10 sets
-Row 20/15 Cal AFAP
*rest remainder of 2:00, record your splits and try to stay consistent