10.3.19- Thursday

By October 2, 2019WOD

Today’s CrossFit Workout

Strength

  • 3 Position Snatch (Floor, Low Hang, Hang), Every :90 x7 (Building)

Conditioning

  • 3 Rounds (50/35#)
    • 12 Burpees Over DB
      6R DB Hang P. Snatches
      6R DB Overhead Squats
      6L DB Hang P. Snatches
      6L DB Overhead Squats
      12 Burpees Over DB

Rest :90 Between Rounds

Score = Total Time, including rest.

Today’s SWEAT Workout

  • 3-4 Rounds for QUALITY:
    • 8 Seated Arnold Presses
      5R/5L B. Split Squats
      8 Dual DB Bent Rows
      5-8 Floor Glute Ham Raise
    • After Party:
      50 Strict Situps w/ FT Anchored. May add weight if form allows.

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