WOD

WOD
Weightlifting
Metcon (Weight)
Oly Primer
3 sets:
3 muscle snatches
3 behind the neck push jerk
3-pos power snatch

Set 1 – 35%
Set 2 – 40%
Set 3 – 45%

Power Snatch (12 sets of 1)
Set 1 – 73%
Set 2 – 76%
Set 3 – 79%

Set 4 – 76%
Set 5 – 79%
Set 6 – 82%

Set 7 – 79%
Set 8 – 82%
Set 9 – 85%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200 meter run
16/12 Cal Bike
12 CTB Pull-ups
8 Alt DB Snatches 60/45

WOD

WOD  September 25, 2020

WOD
Weightlifting
Metcon (Weight)
Oly Primer
3 sets:
3 muscle snatches
3 behind the neck push jerk
3-pos power snatch

Set 1 – 35%
Set 2 – 40%
Set 3 – 45%

Power Snatch (12 sets of 1)
Set 1 – 73%
Set 2 – 76%
Set 3 – 79%

Set 4 – 76%
Set 5 – 79%
Set 6 – 82%

Set 7 – 79%
Set 8 – 82%
Set 9 – 85%

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
200 meter run
16/12 Cal Bike
12 CTB Pull-ups
8 Alt DB Snatches 60/45