Metcon

November 8, 2018

WOD

CrossFit Saint Helens – CrossFit

View Public Whiteboard

Warm-up

3rounds

5 each single arm db push jerk ea

:30 bar hang

5 push ups

5 each single arm high pulls

Tabata x 2 each

Hang muscle snatch light

C2b pull ups

Lock out push ups ( place plates under chest to limit rom)

Metcon (4 Rounds for reps)

Tabata push jerk

Rest :90

Tabata chest-to-bar pull-up

Rest :90

Tabata push-up

Rest :90

Tabata hang power snatch

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Men: 95 lb.

Women: 65 lb.

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