Tuesday, Feb. 7, 2016

“Effort only fully releases its reward after a person refuses to quit.” -Napoleon Hill

020717 WOD

A. Every 90 seconds, for 6 minutes (4 sets):

High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Snatch x 1 rep @ 80+% of 1-RM Snatch

B. Four rounds for time:

5 power clean and jerks (185/125)

10 lateral jump burpees

100-meter run

>>On-ramp

Four rounds for time:

5 dumbbell hang power clean + push press

10 modified burpees

100- meter run

Courtesy: CrossFit of Fremont