http://southhallcrossfit.com/wod/hanging-on/
Hanging On
October 4, 2018

South Hall CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row/Run/Bike

:30

Jumping Jacks

Spidermans

Air Squats

PVC Pass thrus

S/L RDL

Frog Squats

5 Push Up 2 Pike

Ankle Stretch

Snatch Warm Up

Weightlifting

Hang Snatch

E2MOM for 12 Min

(1) Hang Power Snatch + Hang Snatch

Both positions come from mid patella, right below knee

Metcon

Metcon (Time)

800m Run

50 Chest 2 Bar Pull Ups

800m Run
This is done as a hard effort, first run is a steady pace. When you come in from the run youre right on the bar for your pull ups looking to get bigger sets and minimize rest. This is a 50 rep sprint for your arms. Choose a rep scheme and scale that is appropraite to keep moving. Then the last run is a hard run to finish.

0 Comments
Leave a comment

Your email address will not be published. Required fields are marked *

WP Facebook Auto Publish Powered By : XYZScripts.com