CrossFit- January 15, 2021

 In WOD

Friday

Warm-up
1:00 PVC Pass Throughs
1:00 90/90 Rotations

3 rounds:
:30 Bar Hang
:30 Band Good Mornings
:30 DB Presses

Fitness – Hang Muscle Snatch (Weight)
EMOM 4: (warm up)
4 reps

EMOM 4:
3 reps

EMOM 4:
2 reps

EMOM 4:
1 rep

Performance – Power Snatch (Weight)
EMOM 4: (warm up)
4 reps

EMOM 4:
3 reps

EMOM 4:
2 reps

EMOM 4:
1 rep

Metcon (Time)
Fitness & Performance
Get as far as possible in 15:00…

4 rounds:
3 Thrusters 45/35 75/55
6 Pull ups
9 USA KBS 25/35 53/35

3 rounds:
3 Thrusters 75/55 95/65
6 Pull ups
9 USA KBS 25/35 53/35

2 rounds:
3 Thrusters 95/65 115/75
6 Pull ups
9 USA KBS 25/35 53/35

1 round:
3 Thrusters 115/75 135/95
6 Pull ups
9 USA KBS 25/35 53/35

RX+
Thrusters :
95/65
115/75
135/95
155/105
KBS: 70/53

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