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“CompTrain Standard” CrossFit WOD – Friday January 14th, 2022

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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