CROSSFIT WOD

August 16, 2019 Written by

CrossFit Salus – CrossFit

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Coach lead warm up: (No Measure)

——————–
5 min on bar muscle up drills and attempts.

Add performance if needed

—————————————————————-

The break up (Part 1, team of 2, Performance) (AMRAP – Reps)

EMOM for As Long As Possible:

1st minute: 1 Dumbbell Snatch (50/35 lb) + 1 Burpee

2nd minute: 2 Dumbbell Snatch (50/35 lb) + 2 Burpees

3rd minute: 3 Dumbbell Snatch (50/35 lb) + 3 Burpees

etc…

(Part 1 ends when an athlete can no longer complete

the reps needed within the minute)

Rest 10 minutes exactly then start part 2 for time

The Make Up (Part 2, team of 2 Performance) (Time)

6 Rounds for Time of:

6 Alt DB Squat Clean & Split Jerk (50/35 lb)

3 Bar Muscle ups

200 meter Row

(one athlete complete a round then switch.

Split Jerk: leg goes back on side your holding DB)
————————- or ————————-

The break up (Part 1, team of 2, Fitness) (AMRAP – Reps)

EMOM for As Long As Possible:

1st minute: 1 Dumbbell Snatch (30/20 lb) + 1 Burpee

2nd minute: 2 Dumbbell Snatch (30/20 lb) + 2 Burpees

3rd minute: 3 Dumbbell Snatch (30/20 lb) + 3 Burpees

etc…

(Part 1 ends when an athlete can no longer complete

the reps needed within the minute)

Rest 10 minutes exactly then start part 2 for time

The Make Up (Part 2, team of 2 Fitness) (Time)

6 Rounds for Time of:

6 Alt DB Squat Clean & Split Jerk (30/20 lb)

9 Jumping Pull ups

200 meter Row

(one athlete complete a round then switch.

Split Jerk: leg goes back on side your holding DB)

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