CrossFit- December 7, 2018

 In WOD
Friday

Fitness – Snatch Complex (Weight)
EMOM 8:
odd – 5 DB Snatches (ea arm)
even – 5 OH Squats
Performance – Snatch Complex (Weight)
EMOM 8:
Power Snatch + OH Squat @65%
Fitness- Deadlift Complex (Weight)
EMOM 15:
min 1 – RDL 5 @3111
min 2 – 10 Hollow/Tuck Rocks
min 3 – 5 DB Rows (ea arm)
Performance – Deadlift (Weight)
Take 4-5 sets to find 5rm, then take 80% of 5rm for 1 x amrap
Metcon (Time)
Fitness
3 rounds:
400m Run
80 Single-unders
10 Deadlifts (135/95)
Metcon (Time)
Performance
3 Rounds:
400m Run
40 Double-unders
10 Power Snatches (105/75)

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