“Adderall” CrossFit WOD – Tuesday May 2nd, 2023
Strength
Power Snatch
5 Sets:
Set 1: 5 Power Snatches @ 70%
Set 2: 5 Power Snatches @ 70%
Set 3: 5 Power Snatches @ 70%
Set 4: 5 Power Snatches @ 70%
Set 5: Max Power Snatches @ 70%
Rest 1-2 Minutes Between Sets)
– The same weight should be used across all sets.
– Sets should be performed touch and go.
– The final set will be a max set of touch and go power snatches.
– Score: Total reps completed for your max set.
Metcon
Adderall (AMRAP – Reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks 135 / 95 lb
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches 115 / 85 lb
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters 95 / 65 lb
– Run: The mile run should be completed in 9:00 or less. The 800m run should be completed in 4:30 or less. The 400m run should be completed in 2:15 or less.
– Power Cleans &Snatches: Loading should not exceed 60% of your power clean for the first barbell and should not exceed 60% of your power snatch on the second barbell.
– Thrusters: Loading should not exceed 60% of your 1RM thruster.
2023 05 01