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WOD 110817: Pistols and Dumbbell Snatches


CrossFit: Strength: Front Squats 10 x @ BB 10 x 50% 8 x @ 60% 6 x @ 70% 4 x @ 80% (3) x 2 @ 90% Conditioning: FOR TIME: (A) 1000 Meter Row (B) 50 Alt. Pistols (C) 40 Hang Power Cleans (95/65#) RX+: FOR TIME: (A) 1000 Meter Row (B) 50 Alt.

CrossFit:
Strength:
Front Squats
10 x @ BB
10 x 50%
8 x @ 60%
6 x @ 70%
4 x @ 80%
(3) x 2 @ 90%

Conditioning:
FOR TIME:
(A) 1000 Meter Row
(B) 50 Alt. Pistols
(C) 40 Hang Power Cleans (95/65#)

RX+:
FOR TIME:
(A) 1000 Meter Row
(B) 50 Alt. Pistols
(C) 40 Hang Power Cleans (115/75#)

Hybrid:
WOD 1:
15 Minute AMRAP
16 X-Situps (1,2,3…)
12 Cal Bike
12 Burpees

WOD 2:
(A) 1000 Meter Row
(B) 50 Alt. Pistols
(C) 40 DB Hang Power Cleans (35/25#)

BootCamp:
WOD 1:
With Running Clock
0:00-10:00
80/60 Cal Row
10:00-20:00
3 RFT
20 DB Alt Snatch (30/20)
10 Strict Pullups
20:00-30:00
3 RFT
10 DB Thrusters (25/15)
10 Burpee Box Jumps (20)
30:00-40:00
80/60 Cal Bike

Novem Barbell Club:
1 Snatch Deadlift + 1 Snatch
Build up to 70%
(2) 1+1 x @ 70%
(3) 1+1 x @ 75%

2 Power Clean + 1 Push Jerk
Build up to 80%
(2) 2+1 x @ 80%
(3) 2+1 x @ 85%

Overhead Squat – drop each rep and help clean up
Build up to 90%
(2) 1 x @ 90%
(2) 1 x @ 95%

BTN Snatch Push Press
build uo to 80% then
(5) x 2 @ 80%

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