10.15.2019 – CrossFit Bensalem
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10.15.2019

15
Oct

10.15.2019

CrossFit Bensalem – CrossFit WOD

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Warm-up

Warm-up (No Measure)

PVC OH Duck Walk 50′

15 PVC OH Squats

15 PVC Pass Throughs

15 PVC OH Squats

PVC OH Duck Walk 50′

Weightlifting

Snatch Complex

8 Minute EMOM

Snatch Complex

1 Power Snatch + 2 Hang Snatch

Increase weights each minute. Aim to END at 70-85% of 1RM Power Snatch

Metcon

Metcon (AMRAP – Reps)

AMRAP 3:00 x 4

13 Hang Squat Snatch 85/60lbs

21 Shoulder to OH 85/60lbs

Max Double Unders

Rest 2:00

**Score is number of max doubles**

Scaling option: singles no attempts

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