CrossFit WOD, September 10, 2018

Monday WOD

Warm-up
Warm-up
Row 500m

2 rounds:
– 25 Jumping Jacks
– 10 Ring Rows
– 10 Lunges w/ OH Reach
– 10 Yoga Push-ups

Group Burgener Warm-Up

Strength
Snatch (12 mins to establish 2RM (TNG) for day)
Rest about 2 min between heavy sets

Metcon
Metcon
CrossFit New England’s "Bangarang"
21 Power Snatch 95/65
21 Burpees
21 Pull-ups
15 Overhead Squats 95/65
15 Burpees
15 Pull-ups
9 Squat Snatch 95/65
9 Burpees
9 Pull-ups

CrossFit WOD, September 8, 2018

Saturday WOD

<div class="soswodify_wod_comment" Happy Birthday Nancy!!!

Warm-up
Warm-up
Coach’s Choice

Metcon
Metcon
Teams of 3:
3 Rounds For Time:
– 60 Deadlifts (185/130)
– 60 Synchro Air Squats
– 60/45 Calorie Row or Ski (42/30 Cal Bike)

– Split Deadlifts and Cals as needed
– All three athletes must complete air squats in sync (top of squat and bottom of squat)