WOD

Monday September 17, 2018

Ryan Fulwider | wod | September 16, 2018| 0 Comments

CrossFit

Strength:

EMOM 20:
Minutes 0-4: 2 High Hang Snatch
Minutes 5-9: 2 Hang Snatch
Minutes 10-14: 2 Below the Knee Snatch
Minutes 15-19: 1 Full Snatch

Followed by:

For Time:
5 – 1 Minute Rounds of:
10 Burpees Over the Bar (lateral)
Max reps of Power Snatch 115/80
2 Min Rest Between Rounds

Score will be the number of snatches completed each round.
RX+: 135/95
Masters RX: 95/65

Phoenix Fit

Strength
DB Bench Press
6-6-4-4-4-2
Tempo 20×0
Rest 2:00 between sets

Followed by:

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Push-Ups