CROSSFIT WOD

May 25, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
With a running clock:

00:00 – 10:00 Team Clean/Front Squat warm up

10:00 – 17:00 Max 7 rep Front Squat

17:00 – 20:00 transition to Wod B/C

20:00 – Wod B/C start

A: Metcon (Weight)

Team of 3 – As at Team establish a 7 rep MAX weight front squat

————————————————

*Bar will start empty

*Bar has to be Cleaned

*Each athlete will achieve their individual 7 rep max

*Athletes can make as many attempts at any weight they wish

*Squat cleans will NOT count as the first rep

*The first rep will start from the fully locked out standing position

*Enter the total weight of each athletes successful 7 rep MAX
————— then —————-

Team start each round with synchro burpees, then one athlete completes one movement at a time, then rotates to a different movement each round.

B: Metcon (Time)

Performance:

Team of 3, athletes rotate through movements each round

3 Rounds for time:

7 Team Synchronized Burpees

27 Dumbbell Cleans 50# / 35#

21 Deadlifts 225# / 155#

15 Snatches 95# / 65#
———————– or ————————

C: Metcon (Time)

Team of 3, athletes rotate through movements each round

3 Rounds for time:

7 Team Synchronized Burpees

27 Dumbbell Cleans 30# / 15#

21 Deadlifts 135# / 95#

15 Snatches 65# / 35#
——————————–

Clean (enter your heaviest Clean for today from WOD)

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