“CompTrain Standard” CrossFit WOD – Friday January 14th, 2022
Strength
Snatch
[All Percentages Based Off 1RM Snatch]
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
3 Reps @ 75%
2 Reps @ 80%
1 Rep @ 85%
1 Rep @ 88%
1 Rep @ 88%
Rest 1-3 Minutes Between All Sets.
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
2022 01 13