WOD

Monday, July 23, 2018

Ryan Fulwider | wod | July 22, 2018| 0 Comments

CrossFit:

STRENGTH:
Snatch
EMOM Until Failure
1 Snatch

Start at 110-125# less than your 1RM snatch, or the empty bar, whichever is greater. Add 5# every minute. If you miss a load, then you must reset by exactly 20# and continue working up again. You will reset 2 times during the workout. The next time you miss after your 2nd and final reset, you are done.

FOLLOWED BY:

“Snake Bite”
21-15-9
Squat Snatch 95/65
Chest to Bar Pullup
TIME CAP: 12 minutes

Phoenix Fit:

STRENGTH
Deadlift
7-7-7-7
Start moderate and build to heaviest set of 7

WOD
4 sets
1:00 DB Thrusters
Rest 1:00
1:00 Burpees
Rest 1:00
1:00 Step ups
*Goal is the same number of reps each round

FINISHER

Wall sits

5 Rounds, 45s work : 15s Rest

*Add weight to increase difficulty