WOD 2.17.16

CrossFit Silos – CrossFit

Warm-up

Weightlifting

Heaving Snatch Balance (3 X 7 – dip drive)

Metcon

7 Minutes – BJ, Sit, Power Snatch (AMRAP – Rounds and Reps)

7min AMRAP

8 Box jumps 30/24

6 Situps

4 Power Snatch 115/75
Rest 6 Minutes

Snatch Escalation (AMRAP – Reps)

21 Snatches 75/45

20 Air Squats

18 Snatches 95/55

20 Air Squats

15 Snatches 115/75

20 Air Squats

9 Snatches 135/95

20 Air Squats

8 Minute AMRAP; start back over if you finish in 8. Prefer you do not scale if you can do the final loads at all. Better to get stuck attempting to lift.

Complete 1 round for 143 reps

(newer members scale)

Cool Down

Leave a Reply

*

captcha

Please enter the CAPTCHA text