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Monday WOD 8-10-18

October 7th, 2018

Monday WOD 8-10-18

PERFORMANCE & FITNESS
Overhead Squat (From the Ground)
5 Sets of 5

Pausing Snatch Deadlift
5 Sets of 5

Power Snatch
5 Sets of 5

OPEN – Only for those that have a 90% of Bodyweight Snatch or above)
Overhead Squat (From the Ground)
Heavy Single

Snatch Balance (From the Ground)
Heavy Single

Snatch
Heavy Single

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 (66-69-72%)
Minute 4: Rest
Minutes 5-6-7: 2 Squat Snatches (76-79-82%)
Minute 8: Rest
Minutes 9-10-11: 1 Squat Snatch (86-88-90%)
Minute 12: Rest
Minutes 13-14-15: 1 Squat Snatch (84-86-88%)

Snatch Pull + 3 Snatch Hang High Pulls
5 Sets (60-62-64-66-68%)

Back Squat 
3 Sets of 9 (73-77-81%)

Gymnastic Conditioning
AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups

Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups

Continue to Climb by 1 Rep Each

Recovery Row
20 Minute Row

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

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