CrossFit games open 12.2
10min AMRAP
30 snatch 75/45
30 snatch 135/75
30 snatch 165/100
Max snatch 210/120
Scaled
30 snatch 75/45
30 snatch 95/65
30 snatch 115/85
Max snatch 135/95
Reminder: Join us Sunday December 24th at 0900 and 1000 for the Pyro wod gift exchange. Don’t forget to bring your wrapped wod box!
Strength
Jerk
3-3-3-3-3
METCON
8min AMRAP
5 shoulder to overhead @60% of heaviest triple jerk
10 toes to bar
Note: Score is the combination of your heaviest triple and score in the AMRAP. Ex: 175lbs in jerk, 75 reps in AMRAP= 250
WEIGHTLIFTING
Clean and jerk skills work primer
Cleans
3-3-3-3-3
Clean pulls on a riser @100% of 1RM clean and jerk
4-4-4
Acc work
Dumbbells press
5-5-5
Dumbbells bent over row (per side)
10-10-10
Weighted hip extensions
10-10-10
