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10/1/2015

30
Sep

10/1/2015

Midcoast CrossFit – CrossFit

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Power Snatch (4-4-4-4-4)

TOUCH AND GO (IF THE WEIGHT IS TOO HEAVY FOR TOUCH AND GO DROP WEIGHT)

(No Measure)

LURONG WOD 3

for time: 15 minute time cap

50 wallball

(1.MB clean 20/MB clean 14)(2.WB 9FT/WB 8FT)(3.WB 20LB 10FT/WB 15LB 9FT)

50 DB snatch

(1.25/25)(2.50/35)(3.70/50)

50 pistol

(1. 50 AIR SQUAT)(2. 50 SINGLE LEG TOUCHDOWN)(3. 50 ALT PISTOL)

50 C2B

(1. 50 RING ROW)(50 PULLUP)(50 C2B)

SCORED: AS MANY REPS AS POSSIBLE. GOAL IS TO GET AS MANY DONE WITHIN THE 15 MINUTE TIME CAP. IF YOU FINISH MAKE SURE TO GET YOUR TIME. WILL BE ABLE TO ENTER THIS IN WODIFY AFTER TODAY.

Metcon (AMRAP – Rounds)

EMOM FOR 7 MIN

100 M RUN

4 HANG POWER SNATCH

(75/55)(95/65)(115/85)

REST 1 MIN

EMOM FOR 7 MIN

100 M RUN

6 RING DIP (ASSISTED)(RING DIP)(3 M.U.)

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SCORE IS HOW MANY FULL ROUNDS YOU WERE ABLE TO COMPLETE

EX. 1 ROUND = 100 M RUN, 4 HANG POWER SNATCH ETC. ETC.

IF YOU CANNOT COMPLETE ALL THE REPS IN A ROUND BEFORE NEXT MINUTE STARTS IT DOES NOT COUNT.

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