CrossFit Now – CrossFit
WOD
2k Row (Time)
Max Effort 2k Row
STRENGTH
50%: Squat Snatch Complex (0:00-1:30 – 50% of 1RM Snatch)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
55%: Squat Snatch Complex (1:30-3:00 – 55% of 1RM Snatch)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
60%: Squat Snatch Complex (3:00- 4:30 – 60% of 1RM Snatch)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
65%: Squat Snatch Complex (4:30-6:00 – 65-70% of 1RM Snatch)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
65-70: Squat Snatch Complex (4:30-6:00 – 65-70% of 1RM Snatch)
On the 1:30 x 5 Sets:
Pausing Hang Squat Snatch
Pausing Low Hang Squat Snatch
Hang Squat Snatch
Low Hang Squat Snatch
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AFTER PARTY
“Core Cash Out” (Time)
“Core Cash Out”
3 Rounds
10 V Ups
20 Flutter Kicks (3-Count)
:30 Accumulated Hanging L-Sit
Score is time