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Tuesday's WOD - 9/5/2017


REMINDER: CrossFit Total Monday, September 11, 2016

  • Testing Max Snatch Tuesday, Max Clean & Jerk Thursday, along w/ other benchmark WODs.

Skill:

Thruster Review

4x5 - Thruster @ light to moderate weight

Strength:

Back Squat

**Working Weight / Training Max is 95% of 1RM. Recent On-Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.**

4x4@80%ww

WOD:

6 Rounds - 1 min AMRAP

12 UB American KBS @53/35

Max Effort UB Thrusters in any remaining time @20-30% (75/55)

**4 Bar Facing Burpee Penalty for any break of A-KBS or Thrusters prior to the 1 min Mark**

**REST 1 min between rounds - Any accumulated Burpees after each round should be performed during the 1 min REST period**

Accessory Work:

Every 4 minutes for 4 rounds

1 min plank

100m 2-arm KB OH Farmers carry @ 35/26’s


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