NCFit WOD

Friday

By November 4, 2021No Comments

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

10 PVC Pass Throughs

10 BB Wide Grip Bent Over Row

2 ROUNDS

5 BB Slow Snatch Deadlift

5 BB Snatch Grip Behind Neck Press

10 Controlled Kip Swings

Strength

Metcon (Weight)

EMOM x 5 MINUTES

1 Snatch Deadlift

+

1 Hang Power Snatch (Below the Knee)

+

1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Practice BMU Skill or Find Adjustment for Workout

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-