WODs
 | Mon, Feb 12 2018 |  |
| Open Workout 12.3 | 3-position snatch 7x1 | Fitness MetCon 1 |
Open Workout 12.3
(Rounds)
18min AMRAP
15 Box Jumps (24/20)
12 Push Press (115/75)
9 T2B
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3-position snatch 7x1
(Weight, Rx+)
3-Position Snatch (thigh/knee/floor)
Take 5 minutes to warmup to 55% of your 1RM Snatch
Take 10 minutes to complete:
• 7 sets of 1 complex
Starting weight is >= 55% 1RM, work to heavy for the day.
Rx+: Squat Snatch
Rx: Power Snatch
| Sarah | 85 Rx | so gross!! | | Duane | 145 Rx | 75,95,115,135,145x3 |
|
Fitness MetCon 1
(Time)
11 Minute EMOM
Cardio Sprints
30 Second Bike/30 second rest
30 Second Row/30 second rest
30 Second Oblique Twists (15/10 Plate)
30 Second Mountain Climbers/30 second rest
30 Second Jumprope/30 second rest
Full Minute rest
30 Second Bike/30 second rest
30 Second Row/30 second rest
30 Second Oblique Twists (15/10 Plate)
30 Second Mountain Climbers/30 second rest
30 Second Jumprope/30 second rest
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