Daily WOD – Sep 12, 2019

Complete 3 rounds for time of:

  • 400m run
  • 50 bicycles
  • 25 hang muscle snatches (65/45#)

WOD Notes: The hang muscle snatch starts with the bar somewhere between your knees and hips, and ends overhead on straight legs. See a video demo HERE. Choose a weight that feels light and allows you to complete all 25 reps in no more than 3 sets even when tired. If you have shoulder pain, modify to hang muscle cleans at a slightly heavier weight.

Community Note: Good luck to John, Boelker, Ricky, Dan E, Steve M, and DE, who are competing at the Rock of Ages III competition this Saturday at Central Bucks CrossFit! As always, spectators are welcome and encouraged! For more info check out the event Facebook page HERE.

Nutrition Note: Day 4/40.

Whether you’re following Level 1 or Level 2, make it a goal to eat protein with every meal. An easy source of protein for on-the-go is a pack of tuna, chicken, or salmon. One of our favorites is this buffalo tuna, good for 15 g protein, 1 g fat and 1 g carb. Pair it with a small banana or medium sized apple (approximately 20g carb), and you have a decent little afternoon (or post-WOD) snack.

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This Post Has 3 Comments

  1. 5:15
    *HMC= Hang Muscle Clean*

    Kehl 10:25 (45# HMC)
    Murray 12:47 Rx
    Jesse St. 14:38 (75# HMC)
    Hannah 14:46 (25#)
    Kelly G. 11:28 (55#HMC)
    Pete P. 13:54 (15×45#, 10 push-ups)
    Robin πŸ™‚
    Mike D. πŸ™‚ (75# HMC/HPC)
    Nick L. 13:10 (45#)
    Danielle 15:16 Rx
    KtS πŸ™‚
    Alex W. 13:44 (75# HMC)
    Tyler 10:44 (45#)
    ———-
    6:15
    BWat πŸ™‚ (row, 65# HMC)
    Craig πŸ™‚
    DE 13:02 Rx
    Iggy 16:05 (65# HPC)
    Vince 15:08 (65# HMC)
    Fili 15:21 (DC Bicycles)
    KtL 13:03 (33#)

  2. 9:30
    Zane 17:43 (45# HMC)
    Joel 18:33 Rx+ (75#)
    Ed 16:50 Rx
    Andrew 15:36 Rx
    Liz 18:16 (35#)
    Gisela 17:37 (25#)
    Jen C. πŸ™‚
    Jenn 12:03 Rx
    Marissa 14:05 (row, 35# HMC)
    Sabrina 12:30 Rx
    Stephanie 15:28 (35#)
    Swetha 18:31 (25#)
    KtN 11:39 (35#/ 45# HMC)

  3. 4pm
    Lombardi
    Faith 15:56 (30#)
    Kevin 17:26 Rx
    Jason S 14:52 (35#)
    Ema
    Chris S 17:44 (35#)
    Shawn C 15:47 (55#)
    Dan R 17:39 (55#)
    Catherine 14:00 (35#)
    Curtis 17:32 Rx!
    Heath 16:45 (KBS 25#)

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