WOD Blog

Fri, Nov 5

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

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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