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Monday WOD 18-2-19

February 17th, 2019

Monday WOD 18-2-19

FITNESS
“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (35/25)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

OPEN & PERFORMANCE
“Shut Down”
On the 4:00 x 6 Rounds:
12 Dumbbell Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttles

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/

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