CROSSFIT WOD

February 5, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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5 minutes start Overhead Squat

Overhead Squat (in 7 min work up to a heavy single)

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Snatch Balance (in 7 min work up to moderate to heavy single)

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Hang Snatch (enter your last set 81%)

EMOM for 9 min (% of Snatch) 1 Hang Squat Snatch

On 0:00, Set #1 – 65%

On 1:00, Set #2 – 70%

On 2:00, Set #3 – 75%

On 3:00, Set #4 – 68%

On 4:00, Set #5 – 73%

On 5:00, Set #6 – 78%

On 6:00, Set #7 – 71%

On 7:00, Set #8 – 76%

On 8:00, Set #9 – 81%

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Over and over (Performance) (Time)

For time:

9-15-21:

Chest to Bar Pull-Ups

Barbell-Facing Burpees

Overhead Squats (95/65)
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Over and over (Fitness) (Time)

For time:

9-15-21:

Jumping Pull-Ups

Burpees

Overhead Squats (55/35)

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