13
Dec
12/14/2015
Clinton Hill, East Williamsburg – CROSS TRAINING
QOD
Would you rather have to scream or whisper the rest of your life?
Strength / Skill
Every minute on the minute for 5 minutes:
2 Back Squats
Set 1: @ 50%
Set 2: @ 60%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 80% then…
Every 2:30 minutes for 10 minutes (4 sets)
1 Back Squat
Set 6: @ 85%
Set 7: @ 90%
Set 8: @ 95%
Set 9: @ 101-103%
Back Squat (Try to hit 95/100 or 103% of 1RM)
WOD
Metcon (Weight)
10 minute EMOM of:
5 Hang Power Snatches (95/65#)
3 Burpees
If you can not complete 5 HPS and 3 burpees on EMOM then DNF. Pick a weight that you will feel comfortable doing Hang Power Snatch.