7/21/16

20
Jul

7/21/16

Strength is not a 3 rep max – instead, choose a weight you can do 3 sets of 3 reps at that same weight. The metcon is a repeat of Open workout 12.2. The snatches may be power or full snatches. Notice that the women’s weights are different than we usual scale to. Depending on your strength, you may choose to do the Rx version and simply test as far as you can go. However, if you don’t have the strength or if you’d like to get through more reps, then you might want to do these weights for the ladder: 75/45, 95/55, 115/65, 135/85

Strength

Back squat
3×3

Conditioning

Open WOD 12.2
AMRAP in 10 minutes:
30 snatches, 75/45#
30 snatches, 135/75#
30 snatches, 165/100#
30 snatches, 210/120#