Announcements
- An Anniversary Message to All of CrossFit 858 from Coach Mark: CLICK HERE
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Programming note: If you want to learn more about the “Pumping Iron SWOD”, read here: http://www.crossfit858.com/2016/08/pumping-iron-swod/
Also, YES, you can do both with the second SWOD at a later time, just not in the same session. You dont’ have time for that.
SWOD: Week 3 Hang Snatch (18 min)
High Hang Snatch+Hang Snatch x 2 (unscored)
Hang Snatch 4×4
Pumping Iron SWOD (Week 3, Day 1)*
A1) Bent Over Rows 4×10
A2.) Hammer Curls w/Resistance Band 4 sets to failure
(Step on band with two feet. Grab band with two hands with about 8-10″ in between, thumbs up neutral grip)
B1) Weighted or Strict Pullups 3×10
*use SugarWOD to note weight used for future weeks, note how you felt in terms of difficulty so you can make adjustments as needed
WOD
AMRAP 8 min
30 Double Unders (60 Singles)
20 Hang Power Snatches (75/55)
10 Chest to Bar Pullups