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Tuesday's WOD, 11-21-2017


Skill:

Skill Transfer Series

Burgener Warm up for Snatch

Strength:

EMOM x9:

1x Power Snatch + 3x Overhead Squat (OHS)

**Starting at a light to moderate weight (30-40%), athletes will build up to a moderately challenging weight for this complex (70-80% w/ no misses). Any missed lifts will result in athletes deloading by 10-20# and completing the emom. SCALED athletes will stay at a light to moderate weight throughout focusing on technique.

WOD:

15 min AMRAP:

200m Sprint

3 C2B Pull-ups / Pull-up / Seated Pull-up / Ring Row

3 OHS @50-60% / 6-9 UB Reps...(Rd 1)

200m Sprint

6 C2B Pull-ups

6 OHS…(Rd 2)

200m Sprint

9 C2B Pull-ups

9 OHS and so on until time expires…(Rd 3)

Score Completed Rounds + Reps and record OHS weight. Continue up the ladder as far as possible adding 3 reps to the C2B Pull-ups and OHS each round.

ACCESSORY WORK:

E2MOM x 5 sets (10 minutes)

5 Speed Deadlifts @ 50% 1RM + 1 Rope Climb / 1/2 Rope Climb / 1x Lower + Raise

#Sprint #chest2barpullups #OHS #overheadsquat

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CrossFit 8085

Affiliated with Bob's Gym

300 N. Stockwell Rd, Evansville, IN 47715

812-401-0098

info@cf8085.com

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