6/12/18 – CrossFit

CrossFit Workout of the Day

Skill (15 min)
Snatch Technique

Strength (20 min)
Snatch
50/2 60/2 70/2 75/2 80/2 … to Daily Max Double in 20 Minutes

*Daily max = heavy but controlled double
**L1 & L2 = Power Snatch, 
L3 & L4 = Full Snatch

WOD (15 min)
– For Time –
20-15-10-5 Power Cleans
5-4-3–2 Bar muscle ups

[10 min cap]

L1: Light barbell or DBs, 2x Assisted Pull ups
L2: 75/55, 2x Pullups
L3: 95/65, CTB Pullups (3x) or Jumping Bar MU
L4: 135/95
Comp: see comp program

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