Monday WOD 30-9-19
September 29th, 2019
Monday WOD 30-9-19
FITNESS
Every 2 mins for 10 mins - Build to a Heavy Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 95/65
OPEN & PERFORMANCE
Every 2 mins for 10 mins - Build to a Heavy Complex
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
[COMPETITION TRAINING]
[C] AMRAP 7 mins
7 Bar Muscle Ups
14 Weighted Hip Extensions, 15kg (10kg)
[Rowing Conditioning]
5 x 750m / 2 min easy
Row five 750 meter pieces. Row for two minutes at light pressure between each 750.
Thank You:http://crossfitnewengland.com/wods-news/, https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod
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