by  in CrossFit Plus

WOD – Crossfit Plus – Monday – 1/7/19

Snatch
EMOM, 1 rep until you cannot continue
* ladies that snatch over 100lb begin @55# add 5#/minute
* ladies that snatch less than 100lbs begin @45 add 5# every other
* guys snatching over 185 begin @95#, add 10# every minute until 205, then 5#/minute
* guys snatching less than 185 begin @95, add 5#/minute

Back Squat; 5 singles – rest 3-4 minutes between sets; all sets slightly heavier than last weeks

For Time;
1k row
750m Ski
60 wallball shots
30 HSPU (scale to DB Z-Press

For Time;
30/26 calorie bike
3 min rest
20/18 calorie bike
2 min rest
10/6 calorie bike

Alex RuggiereWOD – Crossfit Plus – Monday – 1/7/19