Friday January 23rd

Written By Crossfit Herd

Friday

A. Alternating EMOM 10:

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches (pick load)

8 Bar Kip Swings + 4 Jumping Chest to Bar Pull Ups + 4 Inverted Rows

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

4 Elevator Pulls + :10 Ring to Chest Hold

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

4 Elevator Pulls + :10 Ring to Chest Holds

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

5 Chest to Bar Pull Ups

1 Snatch Lift Off + 1 Power Snatch + 2 Squat Snatches

5 Chest to Bar Pull Ups

B. For Time:

5 Chest to Bar

1 Squat Snatch (135,95)

5 Bar Facing Burpees

5 Chest to Bar

2 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

3 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

4 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

5 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

6 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

7 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

8 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

8 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

9 Squat Snatches

5 Bar Facing Burpees

5 Chest to Bar

10 Squat Snatches

Crossfit Herd http://www.crossfitherd.com
Next

Thursday January 22nd