WOD – Wednesday 8 July 2015

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WORKOUT OF THE DAY

STRENGTH

Spend 30 mins working on your Snatch, building to a good quality 1RM

METCON

10 min EMOM

EVENS: 5 Hang Power Snatches 60/40kg

ODDS: 10 Burpees

 

COMPETITION TRAINING

METCON

3 sets (not for time) of:

1 Legless rope climb

12 Alternate pistols

Max Handstand hold

STRENGTH

1 Hang Clean + 1 Clean (20 mins)

METCON

For time:

1000m Row

1000m Run with medball 9/6kg

1000m Row

 

 

 

 

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About AB

Crossfit Coach

Posted on July 8, 2015, in WOD and tagged , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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