Monday March 16, 2015

Posted by on Mar 15, 2015 in WOD's | Comments Off


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. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM.

Rest 2 Min

2. 1XME UB T&G Power Snatches @ 80% of heaviest weight used for at least 4 reps of #1.
then
5min AMRAP
5 Pushups
10 Squat Box Jumps
Rest 1 Min
1 min Plank hold
Rest 1 Min
5min AMRAP
5 HSPU
10 Walking Lunges
Jefferson City CrossFit 1301 Creek Trail Dr Jefferson City, MO 65109