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CrossFit Solid Ground – Oct 1, 2015

Posted Oct 1st, 2015 in WOD

Workout of the day:

Fitness:

A1. Close Grip High Pull 3×5-6 @21X1 Tempo
Rest 90 sec
A2. 3 sets: 10 Beat swings + AMRAP Strict Knee Raises UB
Rest 2′
B. For time:
15 Hang Power Snatch
400m Run
12 HPS
400m RUn
9 HPS
400m Run

Development:

A1. Close Grip High Pull 3×5-6 @21X1 Tempo
Rest 90 sec
A2. D: 3-5 Beat Swing + 3-5 Pull-ups + 3-5 Toes to bar
Rest 2′
B. For time:
15 Hang Power Snatch 115/75
400m Run
12 HPS
400m RUn
9 HPS
400m Run

Performance:

A1. Close Grip High Pull 3×5-6 @21X1 Tempo
Rest 90 sec
A2. 3x 3-5 Strict Pull-ups + 3-5 CTB +1-3 Bar MU UB
Rest 2′
B. For time:
15 Hang Power Snatch 135/95
400m Run
12 HPS
400m RUn
9 HPS
400m Run

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