WOD 9-17-16

by Crossfit East 10 on September 16, 2016

​September 17, 2016
Focus:
movement prep
Gymnastics:
A.  8min EMOM 30% of your Max Effort butterfly Pull ups
WOD:
6min AMRAP
3 rope ascents 

8/8 Kettlebell Snatch 53/35 (from the ground) 
rest 10min 
6min AMRAP 
5 Bar Muscle Ups 

5 30/24 box jumps
*one group will go while another judges and counts reps. 2nd group will go during the first groups rest while the first group judges and counts reps for the first.

WOD 9-15-16

September 15, 2016

​September 15, 2016 Focus: movement prep Gymnastics: A. 6 hollow to arch roll + 6 alternating v-ups x4; rest 60s 5 Squat Snatch 135/95 15 burpees AFAP 10inches Rest 2:30-3min x5 90%+ *snatches should be unbroken  *target time 50seconds  *record average time of 1st, 3rd and 6th set *you will have a partner/judge for your […]

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WOD 9-14-16

September 13, 2016

​ September 14, 2016 Focus: Movement Prep  Strength: 20min to find 5RM Low Box Front Squat *box/plates 10inches off ground WOD: 20min Amrap  100ft bear crawl 400m jog 225 single unders in Unbroken sets of 75 *if not unbroken start over  *85% effort

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