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