17-1-11

 

CrossFit WOD
From 0-4 Minutes Complete 2 Rounds of:
10 Power Snatch
10 Calorie Row

From 4-8 Minutes Complete 2 Rounds of:
13 Power Snatch
13 Calorie Row

From 8-12 Minutes Complete 2 Rounds of:
16 Power Snatch
16 Calorie Row

RX 75/53lb
Scaled 45/33lb
* you can scale to any weight but these are suggested weights for the upcoming CrossFit Open.
* You must complete the full 2 rounds in the 4 minute duration to go on to the next 4 minutes.
* Each time you make it to the next 4 minute increment you increase reps by 3
* If you do not think you’ll make it to the 8-12 min range start at lower rep scheme, or reduce weight.

Group Stretch
Prayer/Forarm Stretch 
Barbell Hamstring Mash (on J cup)
Lax Front Delt Mash

 


 

6AM & 5PM BODYFIT
AMRAP 12
6 Box Jumps

12 Alt. Dumbbell Power Snatch
6 Calorie Bike

Rest 2 Minutes

AMRAP 8
8 Burpees
8 Wall Balls

Rest 2 Minutes

AMRAP 2
Sit-ups