Strength/Skill
EMOM for 10 Minutes
ODD: 2 Power Snatches @ 75%
EVEN: 8 Bentover Barbell Rows (heavy)
Conditioning
6 Rounds For Total Time
4 Power Snatch 155/105lb
8 Box Jumps 30/24″
12 Pull-ups
120′ Shuttle Run (6 Laps)
—Rest 90 sec between rounds
WOD Notes: This is an anaerobic interval style workout where each round is designed to be all out! Weight for power snatch should be 75-80% of 1RM (should be challenging for 4 touch n go reps). Transition quickly between movements to keep up the intensity!
Reminder: No classes Saturday Sept 7th, since many of our Rage members are competing in the CrossFit 215 Partner Competition. Please do your best to make as many classes during the week & I apologize for the inconvenience! Show your support by cheering us Ragers on at this competition if you don’t have any plans.
