(818) 889-1744info@precisioncrossfit.net 28710 Canwood St. Ste. 105-107, Agoura Hills CA 91301
Home / Uncategorized / “N.C.M. 19.3” WOD 2/5/19

“N.C.M. 19.3” WOD 2/5/19

0

Greg and Katie Marx made this year’s Nor Cal Masters a family affair. It was truly a beutiful site!

Fitness – Strength – Community


WARM UP:

400 M. Row or Run

10 Swimmers

10 Wall Slides

10 Wall Facing OHS

2 Rounds

10 Lunge w/ Pass Through

10 Good Mornings

10 OHS

10 Snatch Extension

Then:

Mobility


WIN

SKILL:

EMOM 8

ODD: 20 Sec. Headstand

EVEN: 20 Sec. L-Sit

LIFT:

Snatch Pull + Snatch

2 + 1 @ 60%

2 + 1 @ 70%

2 + 1 @ 75%

2 × 1 + 1 @ 80%

WOD:

“N.C.M. 19.3”

2 Rounds

40 Ft. DB Walking Lunges (50/35) (45/30)

24 DB Snatch

40 Ft. DB Walking Lunges

24 T2B

40 Ft. DB Walking Lunges

24 DB Snatch

*Sub. T2B for Knee to Hips or V-Ups.


FIT

SKILL:

4 Sets

45 Sec. Plank

20 Med-Ball Russian Twist

LIFT:

BB Split Squat

4 x 6e

*Build

WOD:

“N.C.M. 19.3”

2 Rounds

40 Ft. DB Walking Lunges (50/35) (45/30)

24 DB Snatch

40 Ft. DB Walking Lunges

24 T2B

40 Ft. DB Walking Lunges

24 DB Snatch

*Sub. T2B for Knee to Hips or V-Ups.

Recommended Posts

Leave a Comment

You must be logged in to post a comment