CrossFit WOD for Friday 3-10-2017

WOD

Mar 9, 2017

17.3 Open Workout 

Warm-up – 10 mins

Coach’s/Athlete’s Choice

METCON Complete in 8 mins:

3 Rds:

  • 6 C2B Pull Ups
  • 6 Squat Snatches (95/65)

Then:

  • 7 C2B
  • 5 Squat Snatches (135/95)

Prior to 12 mins complete 3 Rds:

  • 8 C2B
  • 4 Sq. Sn. (185/135)

Prior to 16 mins Complete

  • 9 C2B
  • 3 Sq. Sn. (225/155)

Prior to 20 min complete 3 Rds:

  • 10 C2B
  • 2 Sq Sn (245/175)

Prior to 24 mins complete 3 Rds

  • 11 C2B
  • 1 Sq. Sn (265/185)

Scaled: Jumping Chin Over the Bar, Squat Snatch or Power Snatch to OHS

Men: 45-75-95-115-135-155

Women: 35-55-65-75-95-105

Beginner METCON – 8 min AMRAP

10 Front Squats (95/65)
8 Lateral Burpees Over the Bar
6 Ring Rows

 

“Take care of your body, it’s the only place you have to live.”- Jim Rohn