WOD 28/9/18

/in /by

CrossFit WOD

Skill:  Squat Snatch

 

MetCon: 5 Rds For time

5 Squat snatch

10 pullups

 

  1. A) Ask coach for specific instruction
  2. B) any snatch (hang/power etc)
  3. C) Squat snatch 50/30
  4. D) 60/35 – 5 BMU/C2B
  5. E) 60/40 – 5 BMU/3BMU

Endurance WOD

MetCon: 30 min Partner WOD

P-1 row 500m

P-2 AMRAP

5 pullup

10 Wallball

15 V-ups

 

Strength & Accessory WOD

 

Strength:
Power Clean
6*1*90% 1RM OR establish 1RM.

Accessory:
Ring Rows (deficit by ability) 4*10-15
One Arm KB/DB Strict Press 3*10-15
Svend Press 3-4*15-20 reps