WOD

WOD
Weightlifting
Snatch
Snatch Primer
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch

Metcon
Metcon (Time)
For Time:
70/50 Calorie Row
50 C2B Pull-ups
50 Overhead Squats (115/85)

RX+30 Bar Muscle-Ups

WOD

WOD  July 13, 2020

WOD
Weightlifting
Snatch
Snatch Primer
On the 2:00 x 4 Sets:
1 Low Hang Snatch Pull
1 Low Hang Snatch High Pull
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 40% of 1RM Snatch
Set 2: 45% of 1RM Snatch
Set 3: 50% of 1RM Snatch
Set 4: 55% of 1RM Snatch

Complex
On the 1:30 x 7 Sets:
1 Low Hang Squat Snatch
1 Overhead Squat

Set 1: 65% of 1RM Snatch
Set 2: 68% of 1RM Snatch
Sets 3-7: 71-80% of 1RM Snatch

Metcon
Metcon (Time)
For Time:
70/50 Calorie Row
50 C2B Pull-ups
50 Overhead Squats (115/85)

RX+30 Bar Muscle-Ups