Friday 8/25/17 - 50's


MAIN WOD

M-1: Power Snatch 15x1 EMOM

Reps 1-6: 60%x1x2, 65%x1x2, 70%x1x2, 75%x1x2

Reps 7-12: Work at athlete's discretion between 75-82.5%

M-2: For Time:

50 Butterfly Sit-Ups

50 Dumbbell Snatch, moderately heavy, switch arms every 10 reps

50 Dumbbell Overhead Squats, moderately heavy, switch arms every 10 reps

50 Toes-to-Bar

L2: Knee Raises

L1: 30 Sit ups

30 DB Snatch

30 Goblet Squats

30 Toes to Post

TIMECAP: 22:00

Extra Credit: 12:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Ring Dip @ 31X1 Tempo

2) Strict Ring Dip

3) Ring Dip Negative

4) 0:05-0:10 Ring Support + 0:05-0:10 Dip Support

HIT

H-1: Overhead Squat

3-3-3, 3x3

H-2: For Time:

50 Butterfly Sit-Ups

50 Dumbbell Snatch, moderately heavy, switch arms every 10 reps

50 Dumbbell Overhead Squats, moderately heavy, switch arms every 10 reps

50 Toes-to-Bar/Knee Raises/Toes to Post

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Fargo, ND 58104
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ashley@crossfitfargo.com
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