CrossFit – Sun, Nov 3

CrossFit 5150 – CrossFit

Weightlifting

The Whining (Weight)

Part A: Athlete A:

5 min. to Find Heaviest Snatch Complex

1 Snatch + 1 Hg. Snatch + 1 OHS
1 min. Rest

Metcon (Time)

Part B: Athlete B:

For time (5 Min. Cap):

6 Snatches 115/85 (int.)

3 Snatches 135/95

1 Snatch 155/105

25 Overhead Squats 115/85

*Rxt=135/95, 165/115, 185/135

Metcon

The WODs are from Fallout. They are partner workouts.

Carry (Time)

Part 1

For time:

12 min. Cap

20 Bar Mu

60 Synchro SA DB Hg. Snatch 50/35

40 Alternating Wb Shots 30/20

20 Db Thrusters

2 x 100m Db Farmer Carry
Directly into…

Metcon (AMRAP – Rounds and Reps)

Part 2

5 Min. AMRAP

5 Bar Mu

10 Synchro SA DB Hg. Snatch

20 Alt. Wb Shots

10 DB Thrusters

100m Run w/Wb
Total Reps in 5 min. is score #2

*Other than synchro movements, athletes may switch in and out however they chose.