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CrossFit Golden: Thursday 4.26.12

25
Apr

CrossFit Golden: Thursday 4.26.12

Warm-up WOD:
3 Rounds
30 Double Unders or 60 Single Unders
15 Leg Raise
10 Wall Balls
WOD:
8 Rounds of:
Max Rep Power Snatch, 20 sec
Rest 10 sec
Max Rep Wall Ball, 20 sec
Rest 10 sec
Score will be total reps completed over the 8 rounds.
Warm-up with 3 sets of 3 reps building up to your workout weight.
See chart below for weight. If chart is confusing you here is an example. My power snatch max is 180# so for the WOD I will be doing 135#

 

Max Snatch Working Weight
>245 165
240 – 210 155
205 – 180 135
175 – 155 115
150 – 120 95
115 – 100 75
99 – 90 65
85 – 75 55
70 – 60 45
55 – 45 35

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