The Ghost

CrossFit WOD - IMG_6578"The Ghost"

6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest

Comp Squad ExtrasIMG_6580 IMG_6579 1. Snatch Technique

EMOM x 9: 2 Snatches at 85%

2. Clean Jerk Technique EMOM x 9: 2 Squat Clean and Jerk at 85%

3. Squat 3×3 Front Squat, across

4. Mid Line Accessory Tabata Mash-up of: 8 rounds of :20 on, :10 off of Hollow holds and Push-up Plank. This is a 8-minute set. Hold the hollow hold for :20, rest for :10, then hold the top of a push up for :20, and rest for :10. This is one round. Complete 8 rounds total.

Strength Focus Find 1 Rep Max Shoulder PressIMG_6533 IMG_6552 IMG_6575 IMG_6539 IMG_6563 IMG_6556

Daily WODTara RossComment