Skip to main content
WODs

Monday, November 9, 2015

By November 8, 2015No Comments

Work thoracic extension to get in a better start position in the snatch…

CrossFit Lynchburg – CrossFit

Snatch (Every 2 Minutes for 20 Minutes (10 Sets):)

Build to a max for the day using the following percentages-

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Metcon (Time)

For Time: 20 min Cap

100 DU

80 Wall Ball

60 Hang Clean 95/65

40 Calories Row/AD or Burpee

20 HSPU – scale to strict Press w/ clean weight above

 

Jerrod Ruhl

Author Jerrod Ruhl

More posts by Jerrod Ruhl

Leave a Reply