WOD 12.04.17

This is the final week of the current program we have been running at CrossFit 1850. At the conclusion of this week we will take a short break and post some classic CrossFit Workouts and then start a new program cycle.

Strength

EMOM 6 minutes

1 Power Snatch – Start at 70% and work up each minute

EMOM 6 minutes

1 Back Squat at 85%

Lower body muscular 

4 Rounds

10L/10R Single arm KB suitcase deadlifts (as heavy as possible)

10 yards walking lunges with single KB (as heavy as possible)

10L/10R box step up with a single KB (as heavy as possible)

Conditioning 

3 Rounds

60 second clock

3 Power Snatch (70% of heaviest Power Snatch form todays EMOM)

10 Wall balls (20/14 pounds to a 10 foot target)

With remaining time max cal on Assault Bike

Rest 5 minutes

 

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