“CompTrain Standard” CrossFit WOD – Monday January 16th, 2023
Strength
Snatch (Squat Snatch)
On the 2:30 x 6 Sets:
Set 1: 2 Reps @ 68%
Set 2: 2 Reps @ 73%
Set 3: 1 Rep @ 78%
Set 4: 1 Rep @ 76%
Set 5: 1 Rep @ 81%
Set 6: 1 Rep @ 83%
Metcon
CompTrain Standard (AMRAP – Rounds and Reps)
AMRAP 5:
10 Thrusters 95 / 65 lb
10 Bar-Facing Burpees
10 Power Cleans 95 / 65 lb
10 Bar-Facing Burpees
10 Hang Power Snatches 95 / 65 lb
10 Bar-Facing Burpees
2023 01 15