by  in CrossFit

WOD – Crossfit – Wednesday – 5/16/18

A. 4 sets; backsquat x9 reps
roughly 70%of 1rm backsquat; or roughly 85% of 1rm front squat

B. For Time;
15 power snatches; 75/55
45 dubs/90 singles

12 power snatches
36 dubs/72 singles

9 power snatches
27 dubs/54 singles

30 burpee to 15/10# plate

C. your choice
Option A – 85% effort T2B set + walk 50m x4 sets
goal is to create consistency within your reps; all 3 sets should be similar in rep count
Option B – 85% effort leg raise static hold OR hallow body hold + walk 50m x4 sets

 

CROSSFIT PLUS

A. Warmup;
2 sets; row 1k @sustainable/repeatable pace
– rest 1:1

B. 5 sets; Power Clean + 3 Push Jerk @70% od C&J
C. 5 sets; 5 Snatch Push Press + 2 Overhead Squat @70% of Snatch
D. 4 sets; backsquat x9 reps
roughly 70%of 1rm backsquat; or roughly 85% of 1rm front squat

For Time;
15 power snatches; 75/55
45 dubs/90 singles

12 power snatches
36 dubs/72 singles

9 power snatches
27 dubs/54 singles

30 burpee to 15/10# plate

your choice of..
Option A – 85% effort T2B set + walk 50m x4 sets
goal is to create consistency within your reps; all 3 sets should be similar in rep count
Option B – 85% effort leg raise static hold OR hallow body hold + walk 50m x4 sets

Alex RuggiereWOD – Crossfit – Wednesday – 5/16/18