WOD

CrossFit

Strength:

Snatch Every 2 minutes, for 20 minutes (10 sets):

*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

Followed by:

AMRAP 12
21 Push Press 75/55
15 Power Snatch 75/55
9 T2B

Phoenix Fit

Conditioning:

Every 2 minutes, for 18 minutes:
Station 1 – Seated Dumbbell Press x 8-10 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0
Station 3 – Suitcase Carry x 100 Meters (50 meters each side)

Followed By:

Three rounds for time of:
500 Meter Row
20 Dumbbell Push Presses
20 V-Ups