Announcements
- Left Coast Rumble: “Resurrection” has been announced: CLICK HERE for details
- Programming note: If you want to learn more about the “Pumping Iron SWOD”, read here: http://www.crossfit858.com/2016/08/pumping-iron-swod/
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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 4 Hang Snatch (18 min)
High Hang Snatch+Hang Snatch x 2 (unscored)
Hang Snatch: 2×4 reps, 2×3 reps
Pumping Iron SWOD (Week 4, Day 1)*
A1) Close Grip Chin ups 4×10 (weighted if possible)
A2.) DB Hammer Curls 4×10
B1) WIDE Grip 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
EMOM 9 min
3 Bar Muscle Ups (sub=3 STRICT Pullups)
3 Muscle Snatches (95/65)