By 04/12/2013 wod No Comments

Workout of the Day

EMOM for 14 minutes alternating:

1a) 1 Snatch (full) @ 80-90%

1b) 3 Front Squats @ 70-80%

*Notes: Pick a Snatch weight between 80-90% that allows for good technique. There should be no misses. Pick a FS weight between 70-80% that is challenging but fast. Error on the side of heavy for the FS load.


*In teams of 2

20 minute AMRAP of:

30 Lateral Burpees over BB (partners alternate every 5 reps)
20 BB Weighted (Front Rack) Walking Lunges @ 95/65# (1 partner completes all 20 per round—teams alternate every round)
30 Ab-Mat Sit-ups (The other partner—who did not complete the lunges—completes all 30 per round)
20 Power Snatches (partners alternate every 5 reps)

Photo “CrossFit Cayman” courtesy of CrossFit Inc

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