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Bang Your Head

16
Nov

Bang Your Head

Did you sign up yet?  We’re holding a CrossFit Total on Saturday, December 6th to finish the new programming cycle.  Read more

WOD

Skill:
EMOM for 4 minutes:
2 – 2nd position Snatch Pull
1- 2nd position Snatch.
Then go directly into EMOM 4 minutes:
2 Snatch Pull
1 – Snatch
Use 50% 1RM

Strength:
Power Snatch
1 rep at 60 %
1 rep at 70 %
1 rep at 75 %
1 rep at 85 %
1 rep at 90 %
1 rep at 95 %
1 rep at 100 %
1 rep at 100 %
1 rep at 100 %

Metcon:
AMRAP in 7 minutes
21 Double Unders
15 KB Swings (52/35)
9 Burpees

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