| CrossFit South Atlanta |
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EMOM for 10 minutes:
Hang Snatch + Snatch Balance + OHS *add weight each minute until failure, then drop down 10# and complete the work there* Then…. 4 rounds for time of: Run 400m 8 Front Squats 205/135# Rest 1:00 between
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Push jerk 5,3,2,2,1,1,1
Take the first 4 sets to warm up. You have 3 attempts to achieve a 1 rep max Then… “Annies on the Run” 50-40-30-20-10 Double unders Abmat situps Run 200 m after each round 5X2 Hang Clean + 1 Jerk(just above knee) Work to your heaviest load
Then… Run 800m 15 Muscle-Ups Run 800m Back Squat – 10, 8,6,4,2 @ 77.5%, 80%, 82.5%, 85%, 87.5%
Then 10 reps back at 77.5% or as many as possible. Whichever is greater. Then.. “The Last Supper” TABATA ( 8 Rounds of 20 sec work 10 sec rest) Deadlift (135/95) Pull-ups Front squat (135/95) Double Under Team WOD:
50 Wall Balls – Wall Sit 50 Pull-ups – Plank 50 KB Swings (53#/35#) – Sit-ups (50) 50 Box Jumps – Hollow Hold 50 Calorie Row – Leg Lifts (50) While one partner works, the other holds or does the core skill. Switch as needed or if partner fails the hold or core skill. |
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