Announcements
- Programming blog: Coach Matt’s deep dive into the rest periods in some WODs. CLICK HERE
- IMPORTANT ANNOUNCEMENT FOR ALL CURRENT MEMBERS OF CROSSFIT 858 CLICK HERE
SWOD
A. EMOM 10:
Power Snatch + Snatch *Build as technique permits
Rest 3 min, then
B. Back Squat 3 x 10-12 (3 working sets, use warm up sets but don’t count them)
WOD (CrossFit Open Prep)
AMRAP 5:
Buy in: 500/400m Row
Then immediately into:
Ascending Ladder (3+3,6+6,9+9, etc) of
UNBROKEN Thrusters (75/55)*
Burpees
2 Rounds of the AMRAP with 4 min rest between
Rules:
Score= rounds and reps (2 scores, start over each AMRAP)
*If you drop the barbell, during set, start THAT set over. Ex 19/21, start with 21 again