WOD 11.20.14

Main – CrossFit

Warm-up

CFSilos 2015 – 2 (No Measure)

10 Jumping Jacks

10 Squat Jumps

10 Burpees

Batman – 1 minute

Samson – 30 seconds per side

Shoulder Mobility with BAND

10 PVC OHS

10 Split Jerks PVC

10 Hang Squat Cleans PVC

Weightlifting

Snatch Pull (4 X 3 Snatch Pull and 2 snatches)

Snatch (4 X 2 – after the pulls TnG)

Metcon

Snatch Penalty (AMRAP – Reps)

Perform 20 snatches in 2 minutes at 75/45

Rest 2 minutes – for every snatch missed, from 20, do a burpee penalty during the rest time.

Perform 20 Snatches in 2 minutes at 95/65

Rest 2 minutes – for every snatch missed from 20, do a burpee penalty during the rest time.

Perform 20 Snatches in 2 minutes at 115/85

Rest 2 minutes – for every snatch missed from 20, do a burpee penalty during the rest time.

Perform 20 Snatches in 2 minutes at 135/95

Rest 2 minutes – for every snatch missed from 20, do a burpee penalty during the rest time.

Your workout is done when you have completed no snatches, and your 20 burpees are accomplished in 2 minutes. OR if you failed to achieve all burpees, you are done at that time.

Count SNATCH REPS completed.

Cool Down

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