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12/14/2015

13
Dec

12/14/2015

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Would you rather have to scream or whisper the rest of your life?

Strength / Skill

Every minute on the minute for 5 minutes:

2 Back Squats

Set 1: @ 50%

Set 2: @ 60%

Set 3: @ 70%

Set 4: @ 75%

Set 5: @ 80% then…

Every 2:30 minutes for 10 minutes (4 sets)

1 Back Squat

Set 6: @ 85%

Set 7: @ 90%

Set 8: @ 95%

Set 9: @ 101-103%

Back Squat (Try to hit 95/100 or 103% of 1RM)

WOD

Metcon (Weight)

10 minute EMOM of:

5 Hang Power Snatches (95/65#)

3 Burpees
If you can not complete 5 HPS and 3 burpees on EMOM then DNF. Pick a weight that you will feel comfortable doing Hang Power Snatch.

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