Monday WOD 3-9-18
September 2nd, 2018
Monday WOD 3-9-18
OPEN & PERFORMANCE
“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
FITNESS
“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (35/25)
50 Wallballs (14/10)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
Post scores here on Beyond the WhiteBoard.
+ Optional Extra’s in Open Gym.
Snatch
3-Position Squat Snatch + Snatch Balance
5 Sets @ 67% (+2% from last)
Power Snatch + Squat Snatch
1 Complex On the 2:00 x 5 Sets – 82% (+2% from last)
Pausing Snatch Pulls
5 Sets of 2 @ 100% (+3% from last)
Pause 2 Seconds at Knee Level
Back Squat
All Sets completed “On the 3:00” (+2% from last)
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/
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