10/9/18 – CrossFit

CrossFit Workout of the Day

Skill: (10 min)
Snatch progression

 

Strength: ( 20 min)
Snatch Complex

Liftoff+Low Hang Snatch +Overhead Squat

50/1,  55/1,  60/1,  65/1,  70/1,  75/1,  80/1 x 3

 

WOD: (20 min)
-For Time-
21-15-9

Overhead Squats (115/75)
Lateral Burpees over Bar

*With Remaining time

Max pull-ups

7 min cap

*Score is Time and pull ups
L1: Light Barbell , Ring Rows
L2: 95/65 , Jumping pull-ups
L3: As Written
L4: 135/95 , Max Muscle ups

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