Announcements
EVENTS COMING UP!
9/18 – Hawaiian Trail Run – CrossFit Poipu
9/25 – Hooverball – Cedar Hills Park
10/1 – Fall Brawl – Beaverton CrossFit
BCF Main – CrossFit
Main WOD
Snatch (EMOM 10 x 2 reps @ moderate)
Focus on speed under and receiving in bottom of squat with solid lockout
Metcon (Time)
For time
500m row
50 DUs
30 HRPU
10 deadlift 335/215
5 bar MU
10 deadlifts
30 HRPU
50 DUs
500m row
15 min cap
Competition WOD
Power Clean (Build to a max in 20 min)
Metcon (Weight)
EMOM 12 of
1 power clean
1 Push press
1 Split jerk
Push press should be tough but manageable for 12 sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 of
5 burpee box jumps
5 TnG power snatch 135/95
Accessory Work
Metcon (Calories)
30s max effort row
1 min rest
10 sets