Sunday November 23rd, 2014

Sunday November 23rd, 2014

4 Person Team WOD

20 Minute AMRAP
250 m Row
KB Swings
Jumping Squats
AbMat Situps
*one person at each station,
AMRAP until the athlete on the rower is done
then switch. Continue the rotation
until 20 minutes is done. Score is total reps completed

 

 

Weightlifting (Olympic) WOD class:

5 x 3 Tall Snatch (Light) from a still position

3-Position Snatch
(floor, below knee, above knee)

3 sets 60%,
3 sets 65%,
3 sets 70%,
3 sets 75%

Snatch Pulls
2 x 3 – 95% (of sn)
2 x 3 – 100%

Push Press
5 x 5 – 75%

Back Squat – as time permits
5 x 5 – 75%

CFC - Author

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