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Tuesday 9/6 WoD

5
Sep

Tuesday 9/6 WoD

Members – We would like to kick off the week with a Wedding WOD to celebrate Coach Mel and Tim who will be getting married this upcoming weekend (September 10, 2016).

The 5:30pm class (only) will be a special WOD dedicated to the happy couple!

We hope that you can join us!


SKILL/STRENGTH:
Snatch to max
(TIMECAP: 20:00)

CONDITIONING:
CrossFit Games Open Workout 16.3
AMRAP 7:
10 Power Snatches, 75#/55#
3 Bar Muscle-Ups
(TARGET INTENSITY: 9)

SCALING GUIDE
Power Snatch: Scale weight. Novices may perform 10 alternating dumbbell power snatches.

Bar Muscle-Up:
If you can not perform Bar MU’s, perform Chest to Bar
If you can not perform Chest to Bars, perform Pullups
If you can no perform Pullups, perform Jumping Chest to Bar Pull Ups.

 

EXTRA WORK:

  1. Power Clean to max
  2. 8 min. Volume Accumulation: Strict Handstand Push Ups
    • Rx = Head to yoga mat
    • Mod. #1 = 1 Abmat
    • Mod. #2 = Eccentric Tempo (141X) *come off wall once head touches floor, then kick up and perform second rep.

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