logo

Saturday, January 20 2018

Posted by Mandee on January 19, 2018   |   7 Comments

 

 

 

Power Snatch  E2MOM

3 – 3 – 2 – 2 – 1 – 1 – 1

CrossFit Open WOD 16.3

7 minute AMRAP:

10 Power Snatches 75/55

3 Bar Muscle-Ups

Scaled

10 Power Snatches 45/35

5 Jumping C2B

Masters

10 Power Snatches 65/45

5 C2B Pull-Ups

OR
7 minute AMRAP:

12 Alternating Dumbbell Power Snatches  50/35  RX+ 60/45  MRX 40/25

6 C2B  RX+ 3 Ring/Bar Muscle-Ups  MRX 6 Pull-ups

 

 

CFHSV Running & Endurance WOD:
800m run

rest 2 minutes
15 sec bike all out effort into 200m run

rest 2 minutes
30 sec bike all out effort into 400m run

rest 3 minutes
1 min bike all out effort into 600m run

rest 4 minutes
50m sprint into .5k bike

rest 2 minutes
100m sprint into 1k bike

rest 3 minutes
200m sprint into 1.5k bike

rest 4 minutes
800m run

 

7 responses to “Saturday, January 20 2018”

  1. BP says:

    0800 WOD
    165-175xxx
    16.3 RX 92 reps (50 reps 16.3 2016)

    0900 RE

  2. Matt says:

    8am R&E then

    A: 190 PR power Snatch
    B: 44 Reps ( 25 reps in 2016)

  3. Mandee says:

    8AM: R&E
    Great WOD!

  4. Jeremy M. says:

    11:45am Open Gym:
    A: E2MOM, for 6rds –
    3 TNG PowerSnatchs
    115-135-145-155-165-175
    B: 5+13, RX+ (12 55# ALT PS/3 RMU)