WOD Blog

Tue, Feb 9

100th Day: Francine O
Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (181 days ago)

Sweet Emotion


Rounds
Warm Up
3 Steady Rounds
20 Sit ups
15 Banded Good Mornings
15 Empty Bar Overhead Squats
Run 100m
(10:00)

Strength
Romanian Deadlift 2x15 (Moderate to warm up)
Deadlift 5x1 (1 Heavy Single not Max)
Power Pause Position Snatch
4x3 @40-60%
Drop/Reset
Hang Snatch
Every 2 Minutes for 12 Minutes
1 Rep at 90%+
(30:00)


Conditioning
5 Rounds
-21 Sumo Deadlift High Pulls (95/65)
-10 Strict Pull Ups
(20:00)

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1st16:43 Kate N Tue, Feb 9, 2021

Kate N16:43 Rx 125# rdl; 215# DL; 55# hang power snatch
KatieNo WOD  145RDL/225DL/105 hang squat snatch

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