WOD
 | Fri, Oct 7 2016 |  |
| CrossFit 20161007 | On-Ramp Day 9 |
CrossFit 20161007
(Reps)
OH Squat Warmup
Hip Hang Squat Snatch 5-5-5
High Hang Squat Snatch 5-5-5
Low Hang Squat Snatch 5-5-5
WOD: 2 rounds (5 mins on, 5 mins off)
- 50 Wall Balls 20/14
- max Ball Facing Burpees in remaining time
*score is total burpees from both rounds
| 0% |  | |  | 0% |
| Wayne | 41 Rx | | | Nino | 17 Rx | | | Alden | 92 | scaled wall balls |
|
On-Ramp Day 9
(Time, Rx+,  Onboarding)
Warm-Up
Kipping Progression
New Movements
- Push Jerk
- Barbell Deadlift
WOD:
3 Rounds for Time
- 200m Run
- 15 KB Swings 35/18
- 30 Russian Twists
Rx+ KB Swings 53/35 & Russian Twists w/ 5lbs
| 0% | | | | 0% |
Planned: Sun,Jan12,2020 Tue,Nov12,2019 Sun,Nov10,2019 Tue,Feb26,2019 Tue,Oct30,2018 Wed,May23,2018 Sat,May12,2018 Fri,Mar9,2018 Tue,Feb6,2018 Sun,Feb4,2018 Wed,Jan31,2018 Tue,Dec19,2017
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