Fight Gone Bad 5 — JUST A WEEK AWAY!
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WOD for Saturday 091810 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60/70% 1RM
Work: 3 sets of 3 reps @85% 1RM
AMRAP in 12 minutes:
Max Reps Push Press (65% 1RM)
30 Double Unders
Post Snatch Loads and Number of Push Presses Completed to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 3 work sets at 85% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day. All reps should be received in a full overhead squat and stood to full knee and hip extension with arms locked out overhead.
For the Metcon, score is the total number of Push Presses. Use the posted % for as many reps as you can…you may rest in the rack position. Once you rack the bar in the squat racks or miss a rep move on to Double Unders. Sub for Double Unders is Double Unders.
OPEN GYM today from 11am-12pm! Make up a missed WOD or work on your lifts!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Fight Gone Bad 5…..support the LiveSTRONG Foundation….