150204 ~ Heavy Snatch & C&J....Open Style!!!

Are you loving the burn and intensity of the WODS lately???  Imagine 5 weeks worth of training in this zone!!  Sign up for the open today!! games.crossfit.com

 Go Team Canuck 2015! 

Open Prep:

12.2

Compare to 130109

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45# pound Snatch, 30 reps
135/75# pound Snatch, 30 reps
165/100# pound Snatch, 30 reps
210/120# pound Snatch, as many reps as possible.

- Rest 5 Min -

"Tabata Burner"

6 Rounds

(20s Work: 10s Rest x 6 Rounds @ Each Station)

Calorie Row

Ring Dips

Double Unders

K2E (**To be considered Rx, knees must make contact with elbow every rep.  Knees to chest does not count!)

- Rest 5 min -

11.3

Complete as man rounds and reps. as possible in 5 min

Compare to 140305

Squat Clean (165/110#)

Jerk (165/110#)

Cash Out:

Mobility!!!

 

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