CrossFit WOD Raleigh and Durham 8/8/17

Compex muscle stim devices will be available for members to utilize for active recovery and mobilization at both our Raleigh and Durham locations! Time to take your recovery to the next level!


WOD
1) Weightlifting
Every 1:30 for 12 Minutes 

1 Hang Snatch + 1 T&G Snatch (both full)

Begin @ 50% of 1RM Snatch – add 15/10# every 1:30 until consecutive misses occur on either part of the complex – do not add weight after a miss. After consecutive misses, subtract 15/10# each 1:30, but add a rep.

I.E. 2 misses of the complex @ 245 (on either the hang or snatch from floor), hit 230# on the next 1:30 for the complex + 1 T&G Snatch, the next 1:30 hit 215 for the complex + 2 T&G Snatches, etc – until you are back to 50%.
2) Metcon
3 rounds for time of:

Run 400m

9 Strict Pullups
9 C2B Pull-ups

RX+: 3 Rope Climbs 15′ instead of Strict Pullups, 15 C2B