Call Us Today! 865.591.8923 | 4432 Middlebrook PikeKnoxville, TN 37919|




CrossFit Ktown – CrossFit

A: Metcon (Weight)

EMOM 14, alternating minutes between:

1: Power Snatch + Snatch Balance

2: Hang Snatch + OHS

*Begin at 65% (1RM Snatch) and climb no higher than 85%. Make Certain to hit each new increase at each of the intervals.

Record weight for final sets

B: Metcon (No Measure)

5 Rounds:

20 unbroken Wall Balls

Rest 20 secods

5 muscleups

Rest 2:00

*Scale is 2 to 1 (pullups+dips to muscleups; 10 each)

B: Metcon (No Measure)

Stretch and Foam Roll for recovery. Ask for coach guidance on specific stretching and mobility needs.

By | 2015-02-03T20:58:01+00:00 February 3rd, 2015|WODS|0 Comments

Leave A Comment

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>