wod 10.12.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Snatch (3 EMOM 5 Minutes – Heavy)

These do not need to be touch n go, should be heavy and require a re-set, beginners stay light and work technique.

Metcon

The Goal of today’s WOD is to find the thing you can accelerate in, and find active rest in another area. The 1 minute rest quickly diminishes.

The Chief (AMRAP – Rounds and Reps)

5 Cycles, 3 minutes per cycle with a one minute rest in between. In each cycle attempt to get as many rounds and reps as possible of:

3 Power Cleans – 135/95

6 Push Ups

9 Squats

Score the accumulation of rounds and reps with extra reps counting as rounds (every 18 is a round).

Cool Down

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