Philly CrossFit WOD 9.19 | CrossFit Love

 In WOD

Philly CrossFit WOD 9.19 | CrossFit Love

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus

Pre-Session Weightlifting

Max this complex:
Snatch Deadlift +
Snatch Pull +
Snatch *:03 pause in catch

Back Squat
3 x 10 @ sets across @ heavy

WOD

Pause Front Squats @ :04 down; :10 hold
7 x 1 @ heavy, increasing loads

A) 7:00 AMRAP
7 Push Press @ 165 / 100
14 Lateral BB Burpees
B) 13:00 AMRAP
13 Power Snatches @ 75 / 55
26 Lateral Hops (R + L = 1)
C) 100 Ring Rows, for time

ROMWOD - Optimize Your Range of Motion

 

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