Wednesday

CrossFit 190 – WOD

Strength

Hang Snatch (2-2-2-1-1 Rest 1-1-1-1-1)

On the Minute x 5:

Minute #1 – 2 Hang Squat Snatch

Minute #2 – 2 Hang Squat Snatch

Minute #3 – 2 Hang Squat Snatch

Minute #4 -1 Hang Squat Snatch

Minute #5 -1 Hang Squat Snatch

Rest 1:00

On the Minute x 5:

1 Hang Squat Snatch, building in load.

WOD

Metcon (Time)

For time:

400m Run

15 Deadlifts 135/95

10 Lateral Bar Burpees

200m Run

15 Deadlifts 155/105

10 Lateral Bar Burpees

200m Run

15 Deadlifts 185/135

10 Lateral Bar Burpees

400m Run
Comp:

30 Deadlifts 135/95

15 Bar Over Burpees

30 Deadlifts 225/155

15 Bar Over Burpees

30 Deadlifts 275/185

15 Bar Over Burpees

*runs same as above

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