February 8th, 2017

Gator CrossFit – Daily WOD

Weightlifting

Bench Press (9×3 @ 50-60% of 1 RM Bench Press )

*For speed.

*Change grip every 3 sets. Start with close grip, medium, and then wide grip.

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP

30 Double Unders

15 Hang Power Snatch (75/55lbs)

30 Double Unders

15 Sumo Deadlift High Pull (75/55lbs)
*RX+: 95/65lbs AND 3 Ring Muscle Ups in place of SDHP each round.

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