WOD

Saturday

By September 1, 2021 No Comments

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CrossFit SoChac – CrossFit


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Warm-up

Warm-up (No Measure)


AMRAP x 8 MINUTES*
5 Inch Worms
5 Behind the Neck Snatch Grip PVC Presses
5 Back Rack PVC Jumping Squats
10 Alt. Cossack Squats (PVC Optional)
5 Muscle Snatch

*Tia Clair Toomey’s Snatch Warm-Up. Barbell Optional after the first round.

Workout

Metcon (Distance)


IN TEAMS OF 2…

AMRAP x 20 MINUTES
12 Deadlifts (95/65)
9 Hang Power Clean
6 Shoulder to Overhead

*P1 completes 1 full round while P2 rows for max meters.

(Score is Meters)

RX+ (135/95)

Warm-up (No Measure)


FOR RECOVERY (partner I rest while u go)
40 Light Banded Face Pulls
Rest 1 min
40 Light Band Pull Aparts
Rest 1 min
40 Banded tricept ext.

(No Measure)