2.3.14 – WOD




Strength: Power Snatch 2-2-2-2-2-2-2

*build up to a 2RM Power Snatch, does not have to be touch and go

WOD: With a 15 minute clock:

1 minute of Air Squats
2 minutes Double Unders
3 minutes of Kettlebell Swings, Blue/Pink
4 minutes of Thrusters, 95/65 pounds
5 minutes of Burpees, Jump and touch 6″ above max reach


WOD: 30 minute clock with a Partner:

First 10 minutes is AMRAP of:

30 Calories on Airdyne/Rower
30 Partner Burpees

Rest 5 minutes

10 minute AMRAP of:

30 Jumping Squats w/ plate (45/25)
10 Push-ups w/ feet on plate

Immediately followed by a 5 minute AMRAP of:

10 V-ups
10 Good Mornings w/ plate

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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