WOD

Monday September 10, 2018


CrossFit

Strength:

Snatch
10 Minutes to work up to 75%

Every 90sec for 3 Sets
2 Squat Snatch at 75-80%

EMOM x 6min
1 Squat Snatch at 80% +
*go by feel and add weight

Followed by:

10-1
One Arm DB Push Jerk – Left
10m Farmer’s Walk – L
One Arm DB Push Jerk – Right
10m Farmer’s Walk – R

Rx: 50/35

 

Phoenix Fit

Conditioning:

AMRAP 9
16 Dual KB Deadlifts
12 HR Pushups
8 Double Russian KB Swings

Followed By:

EMOM 27
Min 1 – :50 Row
Min 2 – :50 Bike
Min 3 – :50 Burpees