WOD Blog

Tue, Feb 23

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (181 days ago)

Flashdance


Rounds
Warm Up
2 Steady Rounds
Row 500m
15 Banded Good Mornings
15 Empty Bar Snatch Balance
(10:00)

Strength
Romanian Deadlift 2x15

Pause Low Hang Snatch
4x3@40-60%1RM
Hang Snatch(below knee)
Every 2 minutes for 10 minutes
2 Reps @ 85%+
Heavier Than Last Week
(30:00)

Conditioning
AMRAP 15 minutes
-6 burpee box jump overs (24/20)
-6 DB Box Step Overs (50/35)
-6 Bench Press (135/95)

0% 0%
1st6 Katie Tue, Feb 23, 2021
2nd5+10 Steph Tue, Feb 23, 2021
3rd5 Kate N Tue, Feb 23, 2021

Kate N5 Rx
Steph5+10 Rx
Katie6 Rx 105#

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