12th September 2019

Friday Feelzzz WOD, September 13, 2019

Friday Feelzzz African Delight

Snatch Balance (1×1)
***Week 4***

Every 2 Mins x 5:

Set 1: 5 reps
Set 2: 3 reps
Set 3-5: 1 rep increasing to a heavy single.

Overhead Squat (1×1)
Every 3 mins x 5 sets:

Set 1: 5 reps
Set 2: 3 reps
Set 3-5: 1 rep increasing to a heavy single.

Muscle-ups (1 x ME)
10 Mins to find a max effort.

Run through 2-3 warm up sets before attempting ME.

Use prior weeks as a guidleline to what reps you aim for.

Bar Muscle-ups (1 x ME)
Chest-To-Bar Pull-ups (1 x ME)
Pull-ups (1 x ME)
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap

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