WOD – FriYAY


Peak 360 CrossFit – CrossFit

Happy Friday Peakers! Don’t forget we have some awesome upcoming events and to be checking our calendar in the front to keep up to date with it all! We wish you a very happy weekend!

Snatch Complex

Snatch Complex:

8 Rounds

Every 90 seconds:

12 min

1 Power Snatch

1 Hang Squat Snatch

1 OH Squat

*focus quality reps.

*increasing weight or staying across is acceptable…as heavy or light as your body tells you to go

*improvement is the key – only happens with proper mechanics are maintained

Metcon (Time)

WOD Dirty 30

Complete for time:

150 Double-unders

30 OH Squats

30 DB Snatch

30 RIng Muscle-ups

30 DB Snatch

30 OH Squats

150 Double Unders

**20 min Cap

**5 min cap on Ring Muscle-ups

// Fitness: OHS (85, 60) DB (50, 35), 30 Pull-ups 30 Dips, 250 Singles or Combo

// Performance: OHS (115, 80) DB (70, 50), 20 Ring Muscle-ups

// Compete: OHS (145, 100) DB (70, 50) 30 RMUP

by Peak360° CrossFit / 08.10.2018

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