maxeffort.fitness
Max Effort Fitness | WOD – Tuesday 1/10/17
CrossFit: A) E2M for 10 Sets, alternating: - 3 Bench Press - 15 GHD Hip Extensions B) AMRAP 8 Minutes: - 30 Double-Unders - 20 Walking Lunges - 10 DB Push Press (55/35) Competition: *First Session* A) Run - 4 x 800m @ PR 1 Mile Pace -*Rest 60s between intervals B) EMOM for 12 Min: - Min 0-3: 2 Snatch @ 75% - Min 4-7: 1 Snatch @ 80% - Min 8-12: 1 Snatch @ 80%+ *No misses! Do not increase load if you are at risk of missing. C) 3 Rounds for Time: - 12 SDHP @ 115/75 - 12 Lateral Burpees Over Barbell - 6 Muscle-ups *Second Session* D) 3 Sets, Not for Time: - 5-8 GHR - 15 Reverse Hyper @ 40% of 1RM Back Squat E) AMRAP 8 Min: - 30 Double-Unders - 20 Walking Lunge w/ 1x DB (goblet) - 10 DB Push Press @ 75/55