Monday, August 7, 2017

CrossFit No Quarter – WOD

If you put in the TIME and EFFORT you will see the RESULTS.

Warm-up

Warm-up (No Measure)

Run 400/ row 500

PVC Passes

10 hang muscle snatches

10 high hang snatches

10 OHS

Shoulder stretch

10 Deep squats to hamstring stretch

3 rounds

5 russian KBS

5 hand release push-ups

20 mountain climbers

Strength

High Hang Power Snatch (3RM)

Snatch DL + 3 High hang power snatches

Metcon

Metcon (Time)

21 – 15 – 9

Hang Power Clean 95/65 (135/95)

40 – 30 – 20

Push Ups
7min CAP

RAMP UP

Russian KBS

Knee push-ups