TUESDAY

STRENGTH:

Power snatch

3/3/1/1/1/1

CrossFit WOD:

50-40-30-20-10

double unders

25-20-15-10-5

power snatches 95#/65# RX+ 115#/85#

EXTRA CREDIT: 5 sets 12 – 15 weighted anchored situps 25#/15# plate. Anchor your feet under dumbbells.

Here is the first wod for the in house throw down! Don’t be afraid by the numbers. When you hit a weight that you are not able to progress anymore then max out air squats as a tie breaker for others that stop at the same weight.

Wod #1

Clean ladder (power or squat)

1 minute stations. Max air squats at the point in the ladder that you fail at.

Scaled women: 55#, 65#, 75#, 85#, 95#, 105#, 110#, 115#, 120#, 125#

Scaled men RX women: 95#, 105#, 115#, 125#, 135#, 140#, 145#, 150#, 155#, 160#

RX men: 185#, 195#, 205#, 215#, 225#, 235#, 245#, 255#, 265#, 275#