10 Oct WOD- Tuesday, Oct 11

Posted at 21:30h in WOD by

Martina Tran is our Athlete of the Month for October! Check out Tina’s CrossFit story here.

Strength A:

    3 position Snatch
    (hip, above knee, below knee)
    Every 90 sec for 5 sets

Strength B:

    Back squat
    8 reps @70%
    Every 2.5 min for 5 sets

WOD:

    For time
    15,12,9,6,3
    Power Snatch
    OHS
    Bar facing burpees

    12 min cap

    Lv1: 65/45
    Lv2: 75/55
    Lv3: 95/65

6pm Lite N Tite
Strength:

    5×10
    Weighted single leg step ups w/ kb/db

WOD:

    25min cap

    1000m row
    21-15-9
    SDHP w/ kb
    Box jumps
    500m row
    15-9-6
    SDHP w/ kb
    Box jumps
    250m row
    9-6-3
    SDHP w/ kb
    Box jumps

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