Month: January 2017

crossfit-204-jan-1-kn-fsqSnatch balance, build to a heavy single then 1-1@88%

2 position snatch, mid-hang + floor 1-1-1-1-1-1

Loads can increase provided there are no misses

 

5 sets:

20 v-ups

10 single leg, barbell/dumbbell hip thrusts

 

crossfit-204-jan-1-vd-ohsOpen on Fire

Part 1

15.3

As many rounds and reps as possible in 14 minutes:

7 muscle-ups

50 wall-balls (20/14lb. 10-9ft.)

100 double-unders

Rest 10 minutes

Part 2

12.2

As many rounds and reps as possible in 10 minutes of:

30 snatches (75/45lb.)

30 snatches (135/75lb.)

30 snatches (165/100lb.)

Max reps (210/120lb.)