Friday, December 1, 2017

CrossFit No Quarter – WOD

It’s easier to stay in shape if you never let yourself get out of shape in the first place.

Warm-up

Warm-up (No Measure)

400m run/row

Banded passes

10 OHS

Wrist stretch

Partner seated straddle

3 rounds w/ empty barbell

5 thrusters

5 OHS

5 burpees over the bar

Olympic lifting

Metcon (No Measure)

10min EMOM

2 power snatches + 1 OHS
Roughly 70% of your 1RM on full snatch

RAMP UP:

2 hang power snatches + 1 OHS

Metcon

Metcon (Time)

21-15-9

Thrusters 95/65 (155/105)

Burpees over the bar
12min CAP

RAMP UP:

Goblet squats

Burpees

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