“Over Your Head”

1. Snatch Balance
EMOMx8
Complete 1 rep for each minute. Bar starts from rack. Increase weights every 2 minutes. Use 1RM squat snatch for percentages.
Min 1-2 65%
Min 3-4 70%
Min 5-6 75%
Min 7-8 80%

2. Conditioning
EMOMx10
Odd: 5-10 Overhead Squats
Even: 1-5 Ring Muscle ups

* Choose your rep scheme and maintain for 10 minutes. Bar starts from ground.
Rx- 135/95#
Scale-95/65#
Beginners- 55/35#

*Muscle up scale – 5 pullups + 5 ring dips

CategoryWOD
Logo_footer   
     © 2016 Extreme Crossfit Martinsburg

Created by GiraffeJiuJitsu Studios