Labor Day ~ One WOD only today
FITNESS & AIM
“Team Fernandez”
In Teams of Two Complete
5 rounds total of:
FITNESS:
200m med ball run
16 Wall Ball Shots
20m Bear Crawl
8 Pullups
*Both teammates run together, split reps on wall ball shots & pull-ups.
AIM:
400m weighted run sandbag
12 Stone to Shoulder (alternating shoulders) 120/95
50m Buddy Carry
2 Rope Climb
*Both teammates run together, split reps on stones & rope climb. Sub 4 strict pullups for rope climb (use bands if necessary)
SPORT
A. Every two minutes, for 12 minutes (6 sets):
Hang Snatch (mid-thigh) + Snatch @ 80-85% of 1-RM Snatch
B. Every 2 minutes, for 10 minutes (5 sets):
4-Stop Halting Snatch Deadlift @ 95-105% of 1-RM Snatch
(Pause for 3 seconds at each of the following positions: 2″ off the floor, mid-patella, mid-thigh, “pockets”/high hang – USE STRAPS)
C. Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%
Same loads as last week for those that missed any lifts. If you made all lifts last week, you may increase the weight – but do not increase by more than 3%.
D. Complete as many rounds and reps as possible in 12 minutes of:
12 Strict Handstand Push-Ups
24 Heavy Russian Kettlebell Swings
Use the same weight you used last week for the swings – your goal is to see if you can achieve the same or greater total volume despite a more challenging rep scheme.
CROSSFIT MOMS
“Baby Isabel”
Advanced
30 hang power snatches #65
Intermediate
30 hang power snatches #45
Beginner
30 hang power snatches #15-25
*If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.