Wednesday 11.7

WEDNESDAY

CrossFit

Strength : Power Snatch
a: E2m for 4 rounds, 3 Power Snatch
right into
b: EMOM 5m : 1 Power Snatch

 

WOD : 12 Minutes
5 Wall Climbs
50 Double Unders
10 Hang Power Snatch 115/85
4 Wall Climbs
40 Double Unders
8 Hand Power Snatch
3 Wall Climbs
30 Double Unders
6 Hang Power Snatch
2 Wall Climbs
20 Double Unders
4 Hang Power Snatch
1 Wall Climb
10 Double Unders
1 Hang Power Snatch

– with remaining time AMRAP Overhead Squat 115/75

S: x2 Singles from Doubles, 75/55
L1: Scaled DU (mix singles and DU), 95/65

Rx+: 135/95

 

Sweat
Core Work : 12 Minutes
15 Burpees
2:00 Accumulated Forearm Plank
10 Burpees
1:30 Accumulated Hollow Hold
5 Burpees
1:00 Accumulated L Sit/High Knees hold
50 Situps
50 Russian Twists 25/25
AMRAP Air Squat
– Every 15 Squat perform 5 Burpees

Conditioning : 12 Minutes
5 Wall Climbs
50 Double Unders/2x Singles
25 KB Swings
4 Wall Climbs
40 DU
20 KB Swings
3 WC
30 DU
15 kB Swings
2 WC
20 DU
10 KB Swings
1 WC
10 DU
5 kB Swings

  • AMRAP Goblet Squat 53/35 remaining time

The Program

1. Strength and WOD

2. 4 Rounds
5 Squat Clean 205/145
7 Bar Facing Burpees
12 Handstand Push-ups
20/18 Cal AB

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