CrossFit Workout
WOD #1 – 25 min
6 rd – Snatch
70% x 3 (2)
75% x 3 (4)
5 rd – 3 Position Clean
65% x 3 (2)
70% x 3 (3)
WOD #2 – 10 min
AMRAP – 10 min
Hang Power Snatch x 7
Overhead Squat x 7
Burpee over Bar x 7
Skill:
Double-Unders
Accessory:
4 rd
Dumbbell Floor Press x 10
Competition Workout
WOD 1
6 rd – Snatch
70% x 3 (2)
75% x 3 (4)
5 rd – 3 Position Clean
65% x 3 (2)
70% x 3 (3)
5 rd – Back Squat
70% x 8,8,6,6,5
5 rd – Snatch Pull
90% x 6
WOD #2 – For Time
AMRAP – 10 min
Hang Power Snatch x 7
Overhead Squat x 7
Burpee over Bar x 7
WOD #3 – 2 ½ minutes
1st min – Chest 2 Bar x max reps
30 sec rest
2nd min – Handstand Hold x 1 min
Skill:
Double-Unders
Accessory:
Dumbbell Floor Press x 10