Monday WOD 27-8-18
August 26th, 2018
Monday WOD 27-8-18
OPEN & PERFORMANCE
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
FITNESS
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (95/65)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (105/75)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (115/85)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
1. 3-Position Squat Snatch + Snatch Balance
5 Sets @ 65%
2. Power Snatch + Squat Snatch
1 Complex On the 1:30 x 7 Sets @ 80%
3. Pausing Snatch Pulls
5 Sets of 2 @ 98%
2 Seconds Pause at Knee
4. Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
5. Conditioning
5 Rounds For Time:
5 Ring Muscle-ups
15 Thrusters (75/55)
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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