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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

WOD

Snatch

3-3-3-3-3

7 RFT of

  • 10 Back Squats (Rx: 135#/95#, L2: 115#/80#, L3: 95#/65#)
  • 1 lap run around courtyard
  • 50 Double Unders (L2/L3: 150 Singles)

WOD

Complex of 1 Power Snatch + 3 Overhead Squats
1-1-1-1-1-1

“Death by Burpees”

1 burpee on the minute, every minute, adding 1 burpee each minute and continuing to add 1 burpee each round until you can no longer continue. Example: If you get to minute/round 15 and you only complete 14 of the required 15 burpees, then you are done and your score is 14+14.

Skill

Snatch

WOD

  • 10 Snatch (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)
  • 10 OH Lunges (Rx: 115#/65#, L2: 95#/55#, L3: 75#/45#)

5 rounds for time

Performance WOD

Ramp up to a one-rep max and within 30 seconds of completing the deadlift begin the handstand push-ups. The handstand push-ups must bring the ears below the hands so they needs to be done on parallel bars, parallettes, or some other raised platform like chairs or books. Using the wall for balance is O.K.

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2015 CrossFit Games WOD

Teens/Masters Event 3

‘SQT’

 3 rounds for time of:

 10 snatches (RX: 95#/75# L2/L3: 75#/55#)

 200-meter sprint 

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WOD

Turkish Get-ups for max weight

2-2-1-1-1 each side

Rest

30 Snatch for time (Rx: 135#/95#, L2: 95#/65#, L3: 75#/50#)

Performance WOD

20 C&J at maximum weight (use one weight for all 20 reps)

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Today’s WOD

  • Friday, 1/19/18

    WOD Strict Press – 3×10 (Same weight for all 3 sets)   For time: 15 Power Snatches (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 1200m Run 20 Thrusters (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 800m Run 25 Back Squats (Rx:115#/80#, L2: 95#/65#, L3:80#/55#) 400m Run
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