09.12.18 Barbellas

Announcements

Join us for a Wedding Shower WOD for Paige & Taylor on Sat, Sep. 15th at 9:30am. Coffee, brunch and gifts to follow! RSVP via Wodify.

CrossFit Helix – Barbellas

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Weightlifting

Snatch

On the Minute x 11:

Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-63-66%)

Minute 4: Rest

Minutes 5-6-7: 2 Squat Snatches (70-73-76%)

Minute 8: Rest

Minutes 9-10-11: 1 Squat Snatch (80-82-84%)

Back Squat (3 Sets of 9 (64-68-72%) )

*After each set, complete 50% of Max Ring Muscle-ups, Max Bar Muscle-ups or Max Pull-ups