5/22/2014 100 KB/SNATCH-CnJ

Fitness

A. 100 Kettlebell Swings for Time (5 Goblet Squats EMOM-WOD starts with this)

53/35 American

B. 4 x 200m Repeats 2-MOM. Pace it at 80-90% and get EXACT time EVERY round!

PENALTY is 2 Burpees for EVERY second you are HIGH or LOW of 1st time! HAHAHAHAHAHA

Competition

A. 15 min to find 1 RM Squat Snatch (you are doing COMP WOD, GET to Depth)

B. Squat Snatch 3 reps @ 75% of 1RM x 3 sets, rest 1:30…Focus on Speed through the 2nd pull

C. Squat Clean and Split Jerk 10EMOM 1 rep @ 75% 1 RM CnJ

D. 4 X 200 Just like Fitness….HAHAHA, thought you were getting out of this huh?

crossfitgrit