WODs
 | Mon, Nov 6 2023 |  |
| 20231106 MetCon | Crossfit SoCo 3-position Snatch Complex | 20231106 FBA |
20231106 MetCon
(Time)
7 RFT:
21cal Bike Erg
15 Bench Press (50/35)
10 DB Snatch (50/35)
7 T2B
|
Crossfit SoCo 3-position Snatch Complex
(Weight)
Work to a heavy complex,
Then drop 10% and do 3 complexes with 60-90 second rest between
1 Above Knee Hang Snatch
+
1 Below Knee Hang Snatch
+
1 Snatch
| Duane | 135x1+1+1 (145x1+1 dropped + HHS) Rx | |
|
20231106 FBA
(Check In)
Quad Extensions 3x15 90#\60#
Hamstring Curl - 3x15 - 75/40
Glute kickback - 3x10 - 100 Sarah only
Nordic Fly - 3x15 90#
Close grip Nordic row 3x20 50/27.5
Incline Press - 3x20/15 - 25# each side
Shoulders/Tricep/Bicep Superset:
10-12 Barbell Upright Rows 110/70
10-12 DB Bilateral Tricep Extensions 50/25
10-12 DB Hammer Curls (Curl both at same time) 25/15
Ab machine - 3x12 - 75# - Sarah only
|
