CrossFit WOD for Friday 11-3-2017


Nov 2, 2017

Strength/Skill: Last week on squat snatch. Metcon: Keep it at 90% effort. Clusters are heavy and should be repped out as singles with short breaks between. Step in and out on burpees to maintain breath. 

Warm Up-10 min AMRAP
2 Gorilla Squats, 2 Burpees :20s Pigeon ea, 2 Reverse Pass Thrus, 2 Push Ups, 2 PVC OH Squats, 2 Hip Openers/Closers

1) Squat Snatch, 8×2 or practice getting lower in the snatch catch
2) Warm Up Cluster weight afteward 

METCON- Complete 15-12-9 (8ish Min Cap):

  • Clusters (L1 95/65 RX 115/75 +135/95)
  • Burpee Box Jump (24/20)

1) 10 min Max Trips of Farmer Carry x 50m 
2) 60 Reps Front Rack KB Step Ups

“If you fall, I’ll catch you.” – Ground