WOD

Tuesday, Jul 16th

Today's WOD

Fitness Competitor 511Endurance

2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance

EMOM 7
2 snatches
*Building each minute

CrossFit Open 12.2

AMRAP 10
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

2-3 Rounds
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Overhead Squats
5 Snatch Balance

EMOM 7
2 snatches
*Building each minute

CrossFit Open 12.2

AMRAP 10
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Warm Up:

2 Rounds:

200m Run

30 Second Plank Hold

5 Inch Worms

30 Bottom of Squat Hold

 

WOD: 

-Buy in 500m Row-

4 Rounds:

800m Run

50 Abmat Situps

40 Air Squats

30 Alternating Dumbbell Snatches (35/25#)

20 Single Arm Dumbbell Thrusters (35/25#)

10 Hand Release Push-ups

-Cash out 500m Row-

*40 Minute Time Cap

Past WODs

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