CrossFit WOD Tuesday April 17th, 2018

 In WOD

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East Coast Wars

June 16th
Male/Female comp (teams of 2)
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CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit


Snatch Tuesdays!

WU: Reignited Coach WOD Prep (No Measure)

A: Hang Snatch (7 sets x 3 reps)

Every 2 Minutes for 14 Minutes (7 Sets):

3 Hang Squat Snatches

*Hang Snatch should be just above the knee

*Work to a 3RM hang snatch if technique and mobility for such are proficient

B: Metcon (Time)

Three rounds for time of:

RX+

9 Strict Handstand Push-Ups to 2/0″ Deficit

12 Thrusters (155/105 lbs)

15 Chest-to-Bar Pull-Ups

RX

9 Strict or Kipping Handstand Push-Ups

12 Thrusters (115/75 lbs)

15 Chin-over-Bar Pull-Ups

L1

1 Wall Walk (Belly on Floor –> Belly on Wall) + 8 Strict Push-Ups (to deficit if possible)

12 Thrusters (75/55 lbs)

15 Ring Rows or Inverted Barbell Rows

*15 MINUTE TIME CAP

Post Workout Cool down & Mobility 20 min

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