WOD

WOD
Weightlifting
Snatch
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 60% of 1RM Snatch
Set 2: 63% of 1RM Snatch
Sets 3-5: 66% of 1RM Snatch

Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Bar Muscle-ups or 8 Pull-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar

WOD

WOD  June 22, 2020

WOD
Weightlifting
Snatch
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

Set 1: 60% of 1RM Snatch
Set 2: 63% of 1RM Snatch
Sets 3-5: 66% of 1RM Snatch

Front Squat
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM Front Squat
Set 2: 8 Reps @ 65% of 1RM Front Squat
Set 3: 6 Reps @ 70% of 1RM Front Squat
Set 4: 4 Reps @ 77% of 1RM Front Squat
Set 5: 2 Reps @ 85% of 1RM Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
4 Bar Muscle-ups or 8 Pull-ups
8 Front Squats (155/105)
12/9 Calorie Bike
16 Toes to Bar