FRIDAY WOD October 23, 2015

22
Oct

FRIDAY WOD October 23, 2015

20151017_085518

 

CrossFit WOD
PERFORMANCE

Workout of the Day
A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Snatch x 1.1.1
(rest 5-7 seconds between singles)

Build in load over the course of the eight sets.

B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatch or Hang Power Snatch (M-135#/W-95#)
14 Toes to Bar

 

CrossFit WOD
FITNESS

Workout of the Day
A.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – Overhead Squat x 5-6 reps @ 3111
Minute 2 – Supine Hamstring Curls with Medicine Ball x 6-8 reps @ 2111
Minute 3 – Prone Plank from Elbows x 45 seconds
Minute 4 – Prone Leg Lift x 45 seconds

B.
Complete as many rounds and reps as possible in 7 minutes of:
14 Alternating Single-Arm Dumbbell Snatches
14 Toes to Bar

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