Monday 16 September, 2013

By 09/15/2013 wod
swearbox

All Levels

BB Gymnastics

7 x 2 Snatch First Pull + 1 Hang Snatch – Heaviest Possible
*Hold for 3 counts at the low hang position on each First Pull

Conditioning

L) 2 min ME Muscle-up

Followed by:

30 – 20 – 10
Push Press @ 45-55% RPE
Burpee

Followed by:

2 min ME Muscle-up

T1) 5 Rounds for time of:

15 Push-Press @ 45-55% RPE,
400m Run

T2) 5 rounds for time of:
3 Push-Jerk @ 85-95% RPE
6 Muscle-up
9 Burpee Box Jump

Weightlifting

BB Gymnastics

7 x 2 Snatch First Pull + 1 Hang Snatch – Heaviest Possible
*Hold for 3 counts at the low hang position on each First Pull

Strength and Accessories

1a) 5 x 3 Snatch Pull Rest 1 Min
1b) 5 x 8 Pendlay Row Rest 1 Min
2a) 3 x 8 Weighted Strict Pull-up Rest 1 Min
2b) 3 x 10 Bench Press Rest 1 Min

Our Partners

  • crossfitjournal
  • tough
  • tough