8/27/15

By 08/27/2015 wod

CrossFit WOD
A. 3 Rounds for quality-
20 Hollow Rocks
20 Weighted sit-ups
B. 5 Rounds-
3 Minute AMRAP
3 Burpees
6 Power Cleans (135#/95#)
9 Air Squats
1 Minute Rest

 

8/28/15

A. 10 Minute EMOM- 3 Squat Snatches

B. 20 Minute AMRAP-

200m Run

5 Snatches (95#/65#)

200m Run

10 Snatches

200m Run

15 Snatches….

*Continue to add 5 reps to the snatches each round.  These can be power snatches and you do not have to squat below parallel as you do in part A.

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