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monday wod

By Wodify Admin | In WOD | on September 13, 2020

St. Louis – CrossFit WOD


Snatch Push Press + Pause OHS (3+3×3 working sets)

DRILL THE SKILL! New work that will ultimately help everyone snatch better with confidence! Use today as light weight to help lead you into snatches!

pause 2-3 seconds in the bottom

focus on form and don’t add weight unless it feels good and looks good

Snatch (5×1)

build as you go

YES, these are full snatches but you may also do power snatches if you wish.


Metcon (Time)

for time:

Fibonacci Fran


thrusters 75/55

pull ups

RX+ 115/75 & chest to bar
time cap 12:00

This workout is a play on Fran with a crazy rep scheme that will test you mentally and physically. Workout starts off hot with quick rounds and will end with a bang on the last round so hold on and have fun.

Rep scheme: Make sure you understand the rep scheme before beginning because it can be confusing mid-workout if you don’t understand. Each round the reps are the 2 previous rep counts added together. Start off at a measured pace and understand you are only halfway through the workout when you reach roughly halfway through the sets of 13

Thrusters: We want a light and movable for 10+ smooth reps. Start off with a smooth pace and try to control breathing through each repetition.

Pull Ups/Chest to bar Pull ups: Like the thrusters we want you to move smoothly through the first few sets but try for big sers throughout. Let the hips do the work on the kip to lighten the pull on the shoulders.

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