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Thursday, July 13, 2017

2017 July 12
by bk

4 sets: (alternating EMOM every 2:15)
1. Run 400m, for time (rest remaining time)
2. rope climbs (15ft), max reps for 75 seconds (rest 1 minute)
3. power snatch (weight: athletes choice, consistent reps), max reps for 75 seconds (rest 1 minute)

Core Development:
AMRAP 4 minutes:
20 flutter kicks
20 tuck crunch
20 bicycle
plank hold, 20 seconds

Post times and reps per movement per set to comments

CrossFit Integrity, Charleston, SC

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4 Responses leave one →
  1. Shawan permalink
    July 13, 2017

    Set 1: 1:50/2/10 (85#)
    Set 2: 1:56/2/11 (85#)
    Set 3: 2:06/2/9 (85#)
    Set 4: 2:21/2/9 (85#)

  2. Luciana Marcial-Vincion permalink
    July 13, 2017

    WOD: #55 snatch all sets
    1 – 2:15 / 2 / 10
    2 – 2:16 / 2 / 10
    3 – 2:20 / 1/ 12
    4 – 2:30 / 1 / 14

    Core work: 2 + 44

  3. Khoung permalink
    July 13, 2017

    1:41 / 3 / 10
    1:38 / 3 / 11
    1:50 / 3 / 10
    1:57 / 3 / 11

    Using 135#

  4. Blair permalink
    July 18, 2017

    1:27 / 6 / 9
    1:30 / 6 / 10
    1:32 / 4 / 10
    1:31 / 5 / 11

    Strict PU’s, 75# snatch

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