WOD

Monday October 15, 2018

 

CrossFit

Strength:

Snatch
EMOM 12
Min 1,2,3 – 1 Hang Snatch + 1 Snatch @ 65%-75%
Min 4 – Rest
Min 5.6.7 – 1 Snatch @ 75%-85%
Min 8 – Rest
Min 9,10,11 – 1 Snatch @85%-90%
Min 12 – Rest

Immediately following EMOM you have 8 Minutes to complete:
1 Snatch @ 92%
1 Snatch @ 94%
1 Snatch @ 97%

Followed by:

AMRAP 10:
300/250 Meter Row
12 Toes-to-Bar
8 Box-Facing Burpee Box Jump-Overs 24/20
6 Handstand Push-Ups

RX+: Strict HSPU to 4″/2″ deficit, 30″/24″ Box

 

Phoenix Fit

Skill/Strength:
8 Min AMRAP w/ partner
100ft Double OH KB Carry
*alternate rounds while one person works at a time, down and back

Followed by:

5 Rounds:
:40 Goblet squats
:20 Rest
:40 Bent over DB Rows
:20 Rest
*This should be on the heavy side

Followed by:

100 Single Under Buy-In
21-15-9
KB Swings
Box Jumps

2 Wall Walks between rounds