WOD : 1/15/2018

Monday

CrossFit 

From 2014, Open workout 14.1

MEN
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
75-lb. power snatches, 15 reps

WOMEN
Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

(90 single unders if needed to scale) 

rest 10 minutes then complete the following

8 rounds, rotating through the following exercises, rest as needed and this is NOT FOR TIME

3 Clean Pulls
6 Front Squats
9 TTB
(work up in weight, rest between sets and make the last 4 rounds pretty challenging) 


Strength - Moving forward if you are interested in completing a strength specific cycle please ask Jim for more information on one of his programs.