CrossFit WOD, February 11, 2022
20:00-42:00
3 rounds:
6 Chest-to-bar pull-ups
6 Squat Snatches (95/65)
-rest 1 minute-
3 rounds:
7 Chest-to-bar pull-ups
5 Squat Snatches, (135/95)
-rest 1 minute-
2 rounds:
8 Chest-to-bar pull-ups
4 Squat Snatches (185/135)
-rest 1 minute-
2 rounds:
9 Chest-to-bar pull-ups
3 Squat Snatches (225/155)
-rest 1 minute-
1 round:
10 Chest-to-bar pull-ups
2 Squat snatches (245/175)
-rest 1 minute-
1 round:
11 Chest-to-bar pull-ups
1 Squat snatch (265/185)
Scoring: Time
Scaling option to finish near the target score:
3 rounds:
6 pull-ups
6 Squat Snatches (75/55)
-rest 1 minute-
3 rounds:
7 pull-ups
5 Squat Snatches, (95/65)
-rest 1 minute-
2 rounds:
8 pull-ups
4 Squat Snatches (135/95)
-rest 1 minute-
2 rounds:
9 pull-ups
3 Squat Snatches (185/115)
-rest 1 minute-
1 round:
10 pull-ups
2 Squat snatches (205/125)
-rest 1 minute-
1 round:
11 pull-ups
1 Squat snatch (225/135)
TARGET SCORE
Target Time: 15-17 minutes
Time Cap: 22 minutes
3 Front Squats x 7 sets @ 83% of 1RM Front Squat
E2MOM
Scoring: Load
0:00-15:00
1.Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
3. 2 Set:
15/12 Calorie Row (moderate)
10 hanging scap retractions, 6 kip to swing, 2 strict pull ups
3-6 squat snatches (building in weight each set)