Wednesday,4-10-19
32 min EMOM
1- 15/10 Cal Row
2- 50 D/U
3- 12/9 AAB Cal
4- :45 2-KB Front Rack March 53/35
32 min EMOM
1- 15/10 Cal Row
2- 50 D/U
3- 12/9 AAB Cal
4- :45 2-KB Front Rack March 53/35
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
Click here for Snatch Efficiency tips!!! Skill – Snatch CrossFit Games Open WOD 12.2 Proceed through the sequence below completing as many reps as possible in 10 minutes of: 30 Snatch (M 75 / F 45 lbs) 30 Snatch (M 135 / F 75 lbs) 30 Snatch (M 165 / F 100 lbs) Max Rep…
Trish and Matt’s Wedding W.O.D. The Ol'(Wall) Ball and Chain W.O.D. 69 R.F.T. (-64) 5 – Hard Thrusts-(ers) 135/95 3 – Snatches (Power) 135/95 13 – Ball Breakers 20/14 (Medicine Ball Clean Wall Ball Shots) (Reps represent Matt & Trish’s wedding date)
Warm up: 2RDs at easy pace 15 Reverse Hypers 10 BB Good Mornings 10 BB Strict Press 6 Min EMOM 5 Deadlifts, start @ 60%1rm and build rest 2 min 12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5%…
Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55 Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets. :
10 min EMOM 1 Snatch @ 70% 10 KB Swings 53/35 15 Burpee Box Jump Overs (24/20) 20 KB Swings 15 Burpee Box Jump Overs 30 KB Swings 15 Burpee Box Jump Overs 40 KB Swings 15 Burpee Box Jump Overs 50 KB Swings 15 Burpee Box Jump Overs