Saturday 7/11/15 WOD CrossFit Widnes

Strength

5 x Strict Press 65% 1 RM

5 x Strict Press 75% 1 RM

Max Unbroken Reps Strict Press 85% 1 RM

**Allow 5-7 mins to work up to the starting weight

Skill

EMOM 7 mins

3 x Squat Snatch

Building load slowly each round

WOD

Heavy Nancy with a Snatch!

5 x RFT

400m Run

15 x Overhead Squat 60/40kg

**WOD NOTES

every 5th OH Squat, reset bar to floor and perform a snatch, then OH Squat. So each round of 15 x OH Squats will include 3 x snatches