CrossFit WOD for Thursday 9-14-2017

WOD

Sep 13, 2017

Strength/Skill: Increase loading from last week if form permits. Metcon: Choose your own FC weight, but make it challenging. 

Warm Up:
PVC Burgener THEN BB Burgener

Mobility:
LAX – Lats 60s each, pec 60s each

Strength/Skill
1) Snatch Complex: Pwr Below the knee Snatch, hang snatch, OHS, 60% of 1RM Snatch, 5-8 sets

METCON- 18 mi AMRAP w/ a Partner:

  • 500m Row
  • 100m Farm Carry
  • *1 athlete rows, 1 does farmer carry, when each are done, switch

Accessory
1) 200m Walking Lunges

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