Wednesday the 29th

IMG_6420

O:

1) 1RM (10) 2-Position Snatch (1. hi-hang – shoulders even with or slightly behind bar, bar in contact with pelvis, 2. hang – just above knee).

2) EMOM (5) – one 2-Position Snatch @ 90% of max from #1.

S:

1a) 3XME C2B Pull-ups – rest;
1b) 3X12 (steps) Front Rack Walking Lunges – heaviest possible with continuous stride (no stopping to gather feet), rest;

C:

“Karen”

150 Wall Balls 20/14#

(12 minute Time cap + Bonus)

POST

Advertisements

Leave a comment

Filed under amrap, competition, crossfit, Oly, strength & conditioning, WOD

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s