WOD Blog

Mon, Oct 31

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

103122 Workout


(Time)
Workout

WARM-UP
2 ROUNDS
10 Up-Downs
6 PVC Snatch Grip Deadlift
6 PVC High Pulls
6 PVC Pass Thrus + Air Squat

Into…

1-2 ROUNDS (Time Permitting)
6 Burpees Over Bar
6 Barbell Snatch Grip Deadlift
6 Barbell High Pulls
6 Barbell Hang Muscle or Power Snatch

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 9 of 9*

*NOTE: Extra credit...wear a costume, post your video, and tag @nc.fit

NCFIT BENCHMARK WORKOUT
'WITCH PLEASE'

13 ROUNDS FOR TIME
2 Hang Squat Snatch (135/95)|(95/65)
4 Burpees Over Bar
6 Pull-Ups

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

NOTE: New Benchmark

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