 | WOD Blog |  |
Fri, Nov 5 |
110521 Workout
Cardio,Strength: Time
Workout
WARM-UP
2 ROUNDS
20 Jumping Jacks
10 PVC Pass Throughs
10 BB Wide Grip Bent Over Row
2 ROUNDS
5 BB Slow Snatch Deadlift
5 BB Snatch Grip Behind Neck Press
10 Controlled Kip Swings
STRENGTH
1. EMOM x 5 MINUTES
1 Snatch Deadlift
+
1 Hang Power Snatch (Below the Knee)
+
1 Power Snatch
*Weight stays Moderate for all sets. Should be close to workout weight.
(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-
2. ON A 5:00 RUNNING CLOCK...
Practice BMU Skill or Find Adjustment for Workout
(No Measure)
NCFIT BENCHMARK WORKOUT
'POWER PLUS AMANDA'
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
(Score is Time)
KG BB: (60/42.5)|(42.5/30)
BMU Option 1: Jumping Bar Muscle-Up
BMU Option 2: 1 Burpee Chest to Bar Pull-Up
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