Sunday 8.5.18 CrossFit

Strength

EMOM 16
Min 1: 3 TNG Power Snatches, building to 75%
Min 2: 3 Strict Pull Ups or Ring Rows w/ pause

Intent: Today we’ll perform some mixed work with Snatches and ring pull ups. All sets should be challenging but sustainable

Metcon

“Katie”
In 20min:
5×7 Bear Complexes for max weight
Then, at the 20min mark
Sprint 800m and complete 1×7 bear complexes at max weight
**Score = max weight (log time of completion in comments)
**1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press
**Break up or combine movements as long as clean, squat and press standards are met.
**No resting or regripping at bottom, If you fail it counts as one of your 5 rounds, you can rest anywhere in the complex but with the barbell on the ground
**Rx = building across 5×7 in 20min, 800 Sprint and 1×7

Last completed 4/29
Intent: Complexes are a great way to burn fat and build muscle. Loading is intended to be challenging as all reps are done without dropping the bar so go lighter than you think.
By | 2018-07-26T16:14:28-04:00 August 4th, 2018|WOD|Comments Off on Sunday 8.5.18 CrossFit