CrossFit 15 Nord WOD for Dec 12,2018 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20181212 Daily Workout for Dec 12,2018 en-us Wed, 12 Dec 2018 00:00:00 MST Wed, 12 Dec 2018 12:07:44 MST CrossFit 15 Nord WOD for Dec 12,2018 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20181212 Software for Crossfit Gyms, Results, Workouts, History, Statistics and Athlete Comments http://crossfit15nord.com/images/htg_logo_rss.gif 39 31 Mercredi 12 d├ęcembre Wed,Dec 12,2018 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20181212 http://crossfit15nord.com/index.asp?page=results&pageid=1&startdate=20181212 Wed, 12 Dec 2018 00:00:00 MST Warmup:<br />AMRAP 12:<br />3 spiderman/side<br />5 slow wall squats<br />5 russian baby makers<br />10 ground to OH 45/25<br />10 PVC OHS<br />30 sec. front rack stretch<br />20 sec. wrist stretch<br /><br />WOD:<br />1) Stamina squats - week 6 of 6<br />Alternating 'On the Minute' x 12 (6 Rounds):<br />Odd Minutes - 3 Front Squats<br />Even Minutes - 6 Back Squats<br /><br />*Both* lifts are performed with the same load:<br />70% of our estimated 1RM Front squat.<br /><br />2)Snatch complex<br />On the 2:00 x 5 Sets:<br />1 Power Snatch<br />1 Hang Snatch (knee-level)<br />1 Snatch<br /><br />Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).<br /><br />Set #1 - 70% of 1RM Snatch<br />Set #2 - 75%<br />Sets #3+4+5 - 75-80%