Saturday 29/8/15 WOD CrossFit Widnes

Warmup

Coaches Choice

Mobility/Tekkers

Hips and Shoulders

Snatch Specific Drills

Strength

EMOM 12 Mins in Partners

3 x Position Power Snatch

Reverse Chain High/low/shin

*Build to max of 60-70% 1RM

WOD AMRAP 12 Mins

Partners You Go I Go

60 x KB Swings 24/16kg

50 x Push Press 50/30kg

40 x Goblet Squats 24/16kg

* If Bar is Dropped then

10 x Burpees penalty

Bar must be controlled to floor


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