WOD Tue 9-17-13 Amanda/Jackie

WOD Mon 9-16-13
September 15, 2013
WOD Wed 9-18-13
September 17, 2013

WOD Tue 9-17-13 Amanda/Jackie

Check this video of “Amanda” from the 2010 CrossFit Games

Warmup:
750M Row
2 rounds through Burgner Warmup
3 x 5 OHS with barbell only
 
Strength: Overhead Squat
5 sets of 1 to 3 reps
– Heavy with good technique, these should be near maximal effort
 
Benchmark WOD: Athlete choice – Amanda or Jackie
“Amanda”
9 – 7 – 5 rep sets of
Muscleup
Snatch 135/95 (Must pass through squat position)
 
 
“Jackie”
1K row
50 Thrusters 45# (M/F same weight)
30 Pullups
 
Cool down:
3 rounds:
100M walk
30 sec squat stretch
30 sec chest stretch
30 sec forearms stretch
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