maxeffort.fitness
Max Effort Fitness | WOD – Friday 1/6/17
CrossFit: A) 20 Minutes of Snatch Practice B) EMOM for 14 Minutes, alternating w/ Partner: - 5 Power Snatches (135/95) - Max Cals on Bike or Rower Competition: A) Run - 6 x 1200m -*Run at a conversational ("Your 1-mile Time + 3 minutes") pace -*Rest 60s between intervals -*This is going to feel too easy...good...it should. B) 20 Minutes to Find a Heavy Single: - Snatch C) EMOM for 20 Minutes, alternating: - 5 Power Snatches @ 135/95 - 15 Cals AirAssault D) EMOM for 20 Minutes, alternating: - 10-15 GHD Sit-ups - 3-7 Muscle-ups - *Use whatever rep range will allow you to PRACTICE muscle-ups without hitting failure...this should be viewed as skill training, not a workout!