CROSSFIT WOD

January 11, 2018 Written by

CrossFit Salus – CrossFit

Coach lead warm up: (No Measure)

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Strict Toes-To-Bar (8 sets x 2 reps)

Every 2 minutes

1 Squat Snatch from mid thigh + 1 Squat Snatch + 2 Strict Toes to bar

Set #1 (0:00) – 1 Rep @ 45%

Set #2 (2:00) – 1 Rep @ 50%

Set #3 (4:00) – 1 Rep @ 55%

Set #4 (6:00) – 1 Rep @ 60%

Set #5 (8:00) – 1 Rep @ 65%

Set #6 (10:00) – 1 Rep @ 70%

Set #7 (12:00) – 1 Rep @ 75%

Set #8 (14:00) – 1 Rep @ 80%

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Headed south (Performance) (Time)

7 Rounds for time:

200m Run

5 Squat Snatches 95/65
————————

Headed south (Fitness) (Time)

7 Rounds for time:

200m Run

10 Power Snatches 55/35

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