March 10, 2015

Posted by on Mar 10, 2015 in WOD's | Comments Off

People may have to share a barbell to go up in weight they wish

Rest 2:00 exactly between #1 and #2.

1) EMOM FOR 5:00 –

5 Power Snatches

*Begin at 60% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. If a fail occurs, down 10-20# and complete the remainder of the EMOM.

2) 1xME UB T&G Power Snatches @ 80% of heaviest weight used (for at least 4 reps) of #1.

Then

8 min amrap buy in 50 hollowrocks, 2DL 155/115, 2 HC 155/115 2 S20 155/115, 2 ring dips, 4 of each, 6 of each, 8 of each…

 

Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109