CrossFit WOD, January 31, 2022
100/80 calories for time
Scoring: Time
12 min cap
Score
Record total 100/80 cal time
2 Snatch From Above The Knee + 1 Snatch x 2 sets @70% of 1RM
2 Snatch From Above The Knee + 1 Snatch x 3 sets @73% of 1RM
E2MOM
45:00-53:00
AMRAP 8 Minutes
80 Double Unders
8 Power Clean and Jerks (135/95)
Scaling option to finish near the target score:
AMRAP 8 Minutes
60 Double Unders or 120 su
6 Power Clean and Jerks (115/80)
Scoring: Rounds + Reps
Athletes Notes
TARGET SCORE
Target Rounds: 6+
Minimum Rounds before Scaling: 4
STIMULUS and GOALS
How to Pace: We want you to CHALLENGE yourself with the pace across the entire 8 minutes Don’t try to be a hero and sprint the first round, because the money is made in the last 2-3 minutes, where you can continue to hold onto an aggressive pace.
How it should Feel: These workouts will be GRIPPY and GASSY. Forearms will be under constant tension with snapping and pulling, so be sure to shake the arms out between rounds.
4 sets:
5sec acceleration to sprint,
5cal at 100/80cal goal pace,
5cal at easy recovery,
Rest 2-3min,
Part 2:
10sec acceleration to sprint,
15cal at 100/80cal goal pace,
15cal at easy recovery,
after the bike Metcon
2. Barbell Prep
Burgner Warm Up Snatch