WOD Blog

Mon, Sep 19

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 days ago)

091922 Workout


(Time)
Workout

WARM-UP
AMRAP x 4 MINUTES
8 Alt. Box Step Overs
8 KB Deadlifts
4 Box Jump Overs
4 Russian KB Swings

Into…

1-2 ROUNDS*
6 Snatch Grip Deadlifts
6 Snatch Grip Upright Rows
6 Hang High Pulls
6 Behind the Neck Snatch Grip Push Press

*Option to use PVC or Barbell.

STRENGTH
EMOM x 12 MINUTES*
1 High Hang Power Snatch
+
1 Hang Power Snatch

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT
AMRAP x 16 MINUTES
10 Hang Power Snatch (75/55)|(65/45)
20 Box Jump Overs (24/20)
20 Russian KB Swings (53/35)|(35/26)
10 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

KG BB: (35/25)|(30/20)
KG KB: (24/16)|(16/12)

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