FRIDAY, DECEMBER 21ST 2018

Home / WOD / FRIDAY, DECEMBER 21ST 2018
Ryan Barlow | December 20, 2018 | no comments |

A) WEIGHTLIFTING METCON (FOR WEIGHT)

Lift better WARM. Sequences like this always produce great lifting numbers. This is by far the longest one we have done yet, but I am excited to see how everyone does. This is meant to be more of skill day with the 3’s and 2’s (lighter weights). Coaches will be looking for good form here so make sure you are making each weight look perfect before climbing up! Your score is the total weight of your two heaviest snatches and two heaviest cleans.

EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Snatch (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Snatch (keep climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
3 Hang Power Clean (climbing)
EMOM x 4min.
12/9 Cal Row
EMOM x 4min.
2 Hang Power Clean (keep climbing)

S1/MRx: 11/8 Cal Row
S2/MS: 9/6 Cal Row; Practice technique, don’t worry too much about weight.

*Bike can be subbed for row if necessary.

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