Monday 14th November 2016 – WOD

13th November 2016

15095648_10153968795420079_3097223098792020063_n

When CFN go out!

WOD 1

In 10 mins review Power Snatch:

  • Deadlift, Dip Shrug, Muscle Snatch, Low Hang, High Hang, Full Power Snatch

In 10 mins: 

  • Build to last Snatch weight or close to

 

 

Additional Work

20 mins after the class

  • 10 mins max reps of
  • 30 Double Unders/60 Single Unders
  • 10 Power Snatch @ 35/25

*goal is 8 rounds

*go hard and hold it

 

WOD 2

For time complete:

  • 10-8-6-4-2 reps of Power Snatch
  • RX Men 50-60-70-80-90
  • RX Ladies 25-42.5-50-55-60
  • RX+ Men 60-70-80-90-100
  • RX+ Ladies 42.5-50-55-60-65

*15 mins 

 

 

 

 

 

 

Go top