Friday WOD 4-1-19

January 3rd, 2019

Friday WOD 4-1-19

FITNESS
Power Snatch + 2 Overhead Squats
Build to a Heavy Complex

“Over and Out”
For Time:
20 Power Snatches (65/45)
20 Lateral Barbell Burpees
20 Overhead Squats (65/45)
20 Lateral Barbell Burpees
20 Power Snatches (65/45)

PERFORMANCE
Power Snatch + 2 Overhead Squats
Build to a Heavy Complex

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Power Snatches (95/65)

OPEN
Power Snatch + Overhead Squat + Squat Snatch
Build to a Heavy Complex

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

Post scores here on Beyond the WhiteBoard.

+ Optional Extra’s in Open Gym.

Squat Snatch
Minutes 0:00 – 5:00 – Heavy Single Overhead Squat
Minutes 5:00 – 10:00 – Heavy Single Snatch Balance
Minutes 10:00 – 15:00 – Moderate Power Snatch + Hang Squat Snatch + Squat Snatch
Minutes 15:00 – 20:00 – Moderate Squat Snatch Double

Row Conditioning
Males:
21-18-15-12-9: Calorie Row
Rest :30 Seconds Between Intervals

Females:
18-15-12-9-6: Calorie Row
Rest :30 Seconds Between Intervals

Thank You: http://crossfitnewengland.com/wods-news/ and http://comptrain.co/individuals/home/