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NEWS

WOD – Thursday, October 5, 2017

By dennis | In Classes | on October 4, 2017

CrossFit

Warmup

3 Rounds
15 Kettlebell Swings
5 Snatch Balance

Strength

2016 Regionals
Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/105lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Compare to 8/10/2017

WOD

16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

Beginner: 45/35 hang from below the knee; 3 Strict Chin Ups or Banded Chin Ups
Intermediate: 65/45; 3-5 Chest to Bar Pullups
Advanced: Rx

Compare to 8/10/2017

Competitor Extra

Run 1mi

Compare to 8/16/2017

QuickFit

3 rounds
Bike 21/15 Cal
15 Burpees
21 Kettlebell Swings
15 V-Ups
Rest 1:00 between rounds







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