Call Us: (918) 706-5581

FRIDAY CrossFit WOD 10.12.18

11
Oct

FRIDAY CrossFit WOD 10.12.18

WOD
4 Rounds:
5 Min. AMRAP:
400 M Run
Immediately into this ladder;
2 Power Snatches + 2 Burpees, 4 Power Snatches + 4 Burpees… 6 + 6… And so on…

Rest 2 Min. after each round

Round 1 Snatch weight is 70%
Round 2 Snatch weight is 65%
Round 3 Snatch weight is 60%
Round 4 Snatch weight is 50%

*Start at the beginning of the ladder after each round……Score = Total Reps
*All numbers are based off of your personal max. For most guys it will probably be like this 155/135/115/95 Ladies – 85/75/65/55. Ball Park.
*You only run once and then complete the rep scheme above.

Accessory Work
Pick one:
1.) 10/8 Rope Climbs (Legless for RX+)
2.) 400 M Single Arm Farmer Carry 70/55#
3.) 4 sets of max effort DB Tricep Extension 40/25#
Coaches hangout and help with form on all sections. Rope Climb technique, Farmer Walk strategy, and keeping tight postion and reaching full extension on Tricep Extension . Ect…

Leave a Reply