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Wednesday, July 18, 2018

2018 July 17
by bk

EMOM for 12 minutes:
1 snatch grip deadlift
1 hang power snatch
1 power snatch
-each set starts every 90 seconds for 8 total sets
-moderate weight, may add weight between sets

then….

4 rounds for time: (time cap, 18 minutes)
Run 400m
20 wallball (20lb/14lb)
15 burpees

-modify to 15 wallballs and 10 burpees, if needed

Core Development:
side plank hold, 3 sets of 45 seconds (each side)

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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2 Responses leave one →
  1. Justin F permalink
    July 18, 2018

    Complex: 115#

    WOD: 17:48 Rx

  2. Matt B permalink
    July 18, 2018

    Snatch Complex: 125 lbs

    WOD: 16:08 Rx

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