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WOD

Snatch Complex (2 Snatch High Pulls + 1 Snatch) – Technique Work
20 Minute AMRAP:
  • 200m Run
  • Bear Crawl (One loop around gym)
  • 15 Sit-ups

WOD

Snatch

5×1 @ 90% of 1RM

For Time:

5-10-15-20-15-10-5 of

  • Overhead Squats (Rx: 115#/75#, L2: 95#/65#, L3: 75#/45#)
  • Toes-to-Bar (L2: K2E, L3: Knee Raises)

WOD

Snatch

1-1-1-1-1-1 then 1+ at 50% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute AMRAP of

  • 15 Deadlifts
  • 10 Power Cleans
  • 5 Push Jerks

Weights = RX: 95#/65#, L2: 75#/45#, L3: 65#/35#

WOD

Split Jerk

1-1-1-1-1-1 then 1+ at 70% of last set of 1

*+ = max reps that you can manage with that weight. (Leave one or two in the chamber. Not until failure!)

15 Minute EMOM of

  • 4 Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 8 Box Jumps (Rx: 24″/20″ L2/L3: 20″/18″)

WOD

Complex of: 1 Snatch + 2 Overhead Squats

1-1-1-1-1-1

In 7 Minutes: Run as many 200 meter laps as possible.

 

WOD

Front Squat

4-4-4-4-4-4

2 RFT of

  • 30 Calorie Row
  • 30 Power Snatches (RX: 75#/45#, L2: 65#/35#, L3: 45#/25#)
  • 30 Burpees

1 2 3 4 5
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Today’s WOD

  • Friday, 12/15/17

    WOD Romanian Deadlifts – 3×8 (Same Weight for all 3 sets) 12 Minute EMOM: 6 Thrusters (Rx:95#/65#, L2:80#/55#, L3:65#/45#) Abmat Sit-ups for the remainder of the minute (Score = # of Sit-ups)
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