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W.O.D.

Tuesday

CrossFit 190 – WOD

Olympic Skills

Snatch Complex

10×1 Power Snatch

5 Second Pull from Floor to Knee, Fluidly into Power Snatch. 3 Second Pause in Catch Position.

WOD

Metcon (Time)

For time:

600m Run

21 Hang Power Snatch 95/65

21 Box Over Jumps 24/20

400m Run

15 Hang Power Snatch

15 Box Over Jumps

200m Run

9 Hang Power Snatch

9 Box Over Jumps
Comp: 115/85

Monday

CrossFit 190 – WOD

Strength

Stamina Squatting (6×9)

Alternating On the Minute x 12 (6 Rounds):

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats
64% of Front Squat 1RM

WOD

Bane (Time)

For time:

4 Rds

10 Hspu

10 Pull-ups

Then

10 Rds of Macho Man 115/75
Macho Man reps=

3 Power Cleans

3 Front Squats

3 Jerks

Comp:

40 Hspu

20 Ring Muscle ups

10 Rds Macho Man 185/135