12-30-21

THURSDAY WOD


Snatch Day!

Power Snatch 3x5

-3x5 are at the same weight

-Reps are Tough and Go

-Approach based off 1RM Power Snatch

1) 0:00-5x30%

2) 2:00-5x40%

3) 4:00-5x50%

4) 6:00-5x60%

5) 8:30-5x70%

6) 11:00-5x75-80%

7) 14:00-5x80-90% (Set 1)

8) 17:00-5x80-90% (Set 2)

9) 20:00-5x80-90% (Set 3)


Should be successful, sexy reps. This is NOT a 5RM; the final 3 sets should be heavy but manageable.

With 9 sets of 5 reps, you have an opportunity to move the right way and hammer home the correct movement patterns... Or, you can go too heavy and move poorly and ingrain the wrong movements patterns.

PART 2

​​AMRAP 12

-6 Devil Press 50/35

-12 OH Standing Lunges 95/65

-18 Wallballs 20/14 to 10/9


All barbells and DBs controlled to the ground. 5 Burpee penalty for any dropped BB or DB.

Traditional CrossFit Rx standards... If you can do it as written, do it!


As written

35/25, 75/55, 14/12

25/15, 55/35, 12/10

20/10, 35/25, 10 to height was able


21 views0 comments

Recent Posts

See All