WOD: 8/28/15

WOD: 8/28/15

Metabolic CrossFit – CrossFit

Metcon (AMRAP – Reps)

AMRAP 10

3.6.9.12…of:

Thruster (95/65)

C2B Pull ups

Strength

Front Squat, 3×2 across – Go every 90 seconds

Skill Work

For remainder of class work on your weightlifting, any variety of:

A. Power Snatch + Snatch Balance at 50%, 55%, 65%, 70% 1 rep max snatch

B. Squat Snatch at 75%, 80%, 85%, 90%, 95%, 85%, 80%, 75%, 70%

C. Squat Clean + Front Squat + Push Jerk + Split Jerk at 45%, 50%, 55%, 60%, 65% 1 rep max clean and jerk

D. Clean and Jerk at 70%, 75%, 80%, 85%, 90%, 85%, 80%, 75%

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