Wednesday Nov. 6, 2019
Skill
Hang Power Snatch
1x8, 4x6(75%)
WOD
3 Min AMRAP 4 Overhead Squats
10 push ups
2 Min rest
4 Min AMRAP
6 Push Presses
8 Deficit Push ups
2 Min rest
5 Min AMRAP
8 Bent Over Rows
6 Hand stand Pushups
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See AllSkill: 25 GHD’s 5-rep max Front Squats- use help if necessary. WOD 12 mins of- 3 Back Squats (115/155) 5 4-count Dead Lifts (115/155) 7 Jumping Lunges Rest 2 mins 5 mins of- 5 KB Swings (35/53) 5 KB
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WOD 20 min AMRAP Ascending Power Snatches (65/95) 3 Devil Dogs Then, 2 mins max Dumbell Snatches (35/53)
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A version of “the CAPITOL” from the CrossFit Games: WOD 20 Tire Flips (heavy) Run 1 mile 200 meter (1 lap) Farmers carry (2x35/50) 200m Sand bag hug carry FOR TIME!!!!
310