by  in CrossFit

WOD – Crossfit – Wednesday – 3/6/19

PERFORMANCE
Deadlift; 5×5 @70%, one set every 2:00

3 Rounds:
10 hang power snatch; 75/55
20 front racked lunges

run 200m

3 rounds
8 hang power snatch; 95/65
18 front racked lunges

run 200m

3 rounds;
6 hang power snatch 115/75
16 front racked lunges

FITNESS
Deadlift; 5×5 @70%, one set every 2:00

3 Rounds:
10 alt Db snatch; 50/35
20 front racked lunges

run 200m

3 rounds
8 alt Db snatch
18 front racked lunges

run 200m

3 rounds;
6 alt DB snatch
16 front racked lunges

Stretch / Cooldown

Low Dragon x:30sec/side

pigeon x:30sec/side

overhead banded distraction x:15 sec/side

x2 sets

Comments

Alex RuggiereWOD – Crossfit – Wednesday – 3/6/19