WOD

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Workout of the Day 1/20/2016 – Wednesday

CrossFit

A. Maintenance
E3MOM 12:
4 Back Squats @ 75%

B. Focus
Snatch
1 x 3 @ 60%
1 x 3 @ 70%
2 x 3 @ 80%
1 x 2 @ 85%

C. Focus
Clean + Push Jerk
1 x 3 @ 60%
1 x 3 @ 70%
3 x 3 @ 80%

D. Met-Con
3 Rounds:
5 Bar Muscle-Ups
20 Steps Front Rack Sandbag Lunges

Scale each bar muscle-up to 2 pull and 2 push, e.g. 10 pull-ups + 10 push-ups each round.

CrossFit 101

Skill.
Push Jerk

Met-Con.
30-20-10:
Push Jerks
Sit-Ups
400m Run