Tuesday Oct 14, 2014 – Comp Group

Tuesday Oct 14, 2014 – Comp Group

Warm up

5x
20 DU
Plank Holds 30sec

EMOM 12 minutes

5 Deficit HPSU
10 Supermans or 15 Good mornings with a Bar
10 Burpees to a target 6″ to 12″ above reach
* Some good competition happening on the burpees tonight

Lifting

Snatch Warmup dowel then a bar

8×2

Snatch from Position 1
Snatch from Position 2
OH Squat

 

5 x 2 Snatch Pulls from the floor

WOD, thanks again to CrossFit Saint John for the inspiration

20 Deadlifts
20 Hang Cleans
20 Front Squats
20 Shoulder to Overhead
20 OH Squats

Scaled 95/65, 3 burpees every minute
Rx’d 135/95, 5 burpees every minute

 

Extra Lifting

6 x 3 Back Squats

Steven Bishop - Author

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