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Tuesday, January 9, 2018

2018 January 8
by bk

For 6 minutes: (use it as a warmup)
10 toe touch + jumping jack
5 power snatch (using barbell only, from below knees)
10 alternating lunges (5 each leg)
15 single-unders

then….

EMOM, every two minutes for 12 minutes:
deadlift, 6 sets of 5 reps (touch and go)
-using appx 70% of 1RM
-option to add weight between sets

then….

For time: (time cap: 15 minutes)
27 power snatch (75lb/55lb)
54 double-unders
27 abmat situps
21 power snatch (75lb/55lb)
42 double-unders
21 abmat situps
18 power snatch (75lb/55lb)
30 double-unders
15 abmat situps
9 power snatch (75lb/55lb)
18 double-unders
9 abmat situps

1:1 single-unders for double-unders

Post loads and time to comments

CrossFit Integrity, Charleston, SC

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5 Responses leave one →
  1. Rueben permalink
    January 9, 2018

    DL: 235#
    WOD: 14:51 – 65#/singles

  2. Justin F permalink
    January 9, 2018

    DL: 225#

    WOD: 13:13 Rx

  3. Luciana permalink
    January 9, 2018

    DL: 75-95-115-135-155-155
    WOD: 12:17 modified (#35 hang snatch, SUs)

  4. Blair permalink
    January 9, 2018

    DL: 185# for 3 sets, 205# for 3 sets

    WOD: 10:10
    Modified to 10 snatches per round at 55#

  5. Matt B permalink
    January 9, 2018

    DL: 245 lbs

    WOD: 12:19 Rx

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