CrossFit – Wed, Oct 11
Metcon (Weight)
Option A: ADV RX
10 Sets of Snatch Complex:
1 Power Snatch
1 OHS
1 Hang Squat Snatch
Rest 1 minute between Sets.
Option B: RX
10 Sets of Clean Complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean
Rest 1 minute between sets
Metcon (AMRAP – Rounds and Reps)
Partner WOD:
AMRAP 20:
100 Wallballs 20/14lbs.
80 DB Snatches 50/35lbs.
60 Box Jumps or Step-ups 24/20″
40 DB Push Press 50/35lbs.
20 Calorie Row
Split reps
The Goal is to complete
-Wallballs in less than 6 minutes
-DB snatches in less than 4 minutes
-Box Jumps in less than 3 minutes
-DB push press in less than 2 minutes
-Row in less than 2 minutes
This should be completed unbroken. Use the same weight across. Aim to be at 75%-80% of your 1RM Power Snatch or Clean.