Jan. 28, 2015

Main – CrossFit

Snatch (see below)

Every 1:30 for 6:00-

5 Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

Metcon (AMRAP – Reps)

3:00 AMRAP of:

Clean & Jerks (anyhow) 165/110#

EMOM (including 0:00) perform 15 Double-Unders before starting Clean & Jerks.

rest then do next wod

Metcon (AMRAP – Reps)

3:00 AMRAP of:

Snatches (anyhow) A: 135/95# B:115/75

EMOM (including 0:00) perform 15 Double-Unders before starting Snatches.

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