Beer City WODs

Sept 20

By September 19, 2018 No Comments

Warm Up:
3:00 Bike or Row

10 Leg Swings in each direction/leg
5 Inchworms
5 Lunge with Reach back &Twist/leg
5 Hurdle Walks (each)

Barbell Only
3x
5 Snatch Grip Deadlift
5 BTN Press
5 OHS

Fitness Strength:
OHS – 5 x 5, 32X1 tempo on first rep of each set
OH Walking Lunge 4 x 10
Broad Jump 5 x ME

Performance Strength:
Snatch – 70%x2, 75%x2, 80%x2, 85%+x3 singles (based on feel)
Back Squat (max rep set not to failure) – 75%x3, 80%x3, 85%x3, 75%x Max reps
Broad Jump 5 x ME

Fitness & Performance Metcon:
8x
Ski erg :30 ME/:30 rest, for max calories

Jeremy

Author Jeremy

More posts by Jeremy

Contact

Beer City CrossFit
70 Westside Dr.
Asheville, NC 28806

P: (828) 676-4362
E: info@beercitycrossfit.com

© BEER CITY CROSSFIT, LLC.