Monday WOD 1-10-18
September 30th, 2018
Monday WOD 1-10-18
Front Squat
3 Sets of 5 (60% to 70% of 1rm)
and then
FITNESS
“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (95/65)
20 Burpees
PERFORMANCE
Front Squat
3 Sets of 5
“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
OPEN
“Wasabi”
For Time:
5 Laps (1,000 Meter Run)
40 Ches to Bar Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Snatch
On the Minute x 14:
Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (64-67-70%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (74-77-80%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (84-86-88%)
Minutes 12-13-14: 1 Squat Snatch (84-86-88%)
Snatch Tempo Pull
6×1 (77-80-83-86-86-86)
3 seconds to just below knee, 3 seconds at knee, 3 seconds to mid-thigh, extend through.
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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