CROSSFIT WOD

May 8, 2018 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

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Hang Clean + Clean + Jerk (Start at 50% of max SplitJerk Increasing each min )

1 + 1 + 1 of the complex

Every 90 sec for 6 sets

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Traffic Jam (Performance) (3 Rounds for reps)

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Hang Power Snatch (95/65)

12 Barbell-Facing Burpees

Rest 5:00

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Hang Power Snatch (115/80)

9 Barbell-Facing Burpees

Rest 5:00

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Hang Power Snatch (135/95)

6 Barbell-Facing Burpees
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Traffic Jam (Fitness) (3 Rounds for reps)

In a 5:00 Window:

600 Meter Run

Time Remaining, AMRAP:

12 Hang Power Snatch (65/35)

12 Burpees

Rest 5:00

In a 5:00 Window:

400 Meter Run

Time Remaining, AMRAP:

9 Hang Power Snatch (70/45)

9 Burpees

Rest 5:00

In a 5:00 Window:

200 Meter Run

Time Remaining, AMRAP:

6 Hang Power Snatch (75/55)

6 Burpees

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