Crossfit 213 Downtown Los Angeles WOD 1/24/17

Tuesday:

Warm-up: Hip & Overhead mobility + PVC Pipe Snatch Technique

Strength/Skill:

    Work up to 80%+ of 1RM “213 Snatch Complex”

 

 

    Then: 2 Reps every 2 Minutes for 10 Minutes at that percentile

    1 Rep = 2 TNG Power Snatches + 1 Hang Squat Snatch + 3 Overhead Squats

 

Note: The percentage has increased from the previous week. If 70% and below is used, then 3 reps must be completed every 2 minutes.

Metcon:

    For time:

    Buy-in 400m Run

    21 - 15 - 9

    Front Rack Forward Lunge (RX:105/75) (INT:95/65)

    Ring Dips

    Burpee Box Jumps