CrossFit WOD, January 15, 2020

15 Jan 20

Warm-up
Warm-up
For Quality

3 Rds NFT

6 Burpees

8 Ring Rows

10 Sampson Stretch

12 Unbroken KBS

Weightlifting
Power Snatch (EMOM 7 Minutes 2 Reps @ 70-75% Of 1RM Full Snatch)

Metcon
Metcon (Time)
For Time

15 Power Snatch 135/95#

20 C2B

40 Box Jump Overs 30/24"

20 C2B

15 Power Snatch 135/95#

Cool Down
Row

1 Minute @ 25 S/M

1 Minute @ 22 S/M

1 Minute @ 20 S/M

Competitors Program
Metcon
Bench Press + Strict Pull Ups (no time)

10-9-8-7-6-5-4-3-2-1 @ .75% Body Weight

10-9-8-7-6-5-4-3-2-1 Strict Pull Ups

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