Thursday’s WOD

CrossFit #131003:

Warm-up:

3 Rounds:

5 Push-ups

5 Air Squats

5 Pull-ups

Skill:

Burgner

DT/ 5 Rounds For Time:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Advance #130612:Testing – Day 4

1) EMOM for 5 minutes:

2 Snatches (full) @ 80%

Then, when the clock hits 5:00-

2 minute AMRAP of:

Snatches (full) @ 80%

*This is the Outlaw Snatch efficiency baseline. Score is total reps completed in 7 minutes. There are only 2 attempts allowed during the EMOM portion. The goal is to test consistency of technique and repeatability under load. Records are 20 for 20 (total of EMOM and AMRAP) @ 225/155#.

Rest as needed between test 1 and 2.

2) Run 1 Mile