637-C Redna Terrace, Woodlawn, Ohio 45215
Call Us: +1 513-399-7203 - Mail: info@kw-crossfit.com

"Nothing is impossible, the word itself says "I'm possible!"" Audrey Hepburn.

12/9/15

December 8th, 2015

Press

2 X 5 @ 50% of 1 rm, 90 sec rest

  • Set bar at regular height

6 X 1, 90 sec rest

  • Set bar 3-4 inches above regular height
  • Go up in weight each set
  • goal is to achieve HAP

 

WOD:

13.1

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees to plate

75 pound Snatch, 30 reps

30 Burpees

135 pound Snatch, 30 reps

20 Burpees

165 pound Snatch, 30 reps

10 burpees

210 pound Snatch, as many reps as possible

 

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

45 pound Snatch, 30 reps

30 Burpees

75 pound Snatch, 30 reps

20 Burpees

100 pound Snatch, 30 reps

10 burpees

120 pound Snatch, as many reps as possible

Leave a Reply

Your email address will not be published. Required fields are marked *