CrossFit WOD, January 13, 2020


Squat Snatch (3-3-3-3-3-3)
Every 90 Seconds for 6 Rounds perform 3 Squat Snatches, building across sets. I would look to open up around 60% and then climb as you go, if you start having misses back the weight down.

Metcon (AMRAP – Rounds and Reps)
30 Double Unders
10 Chest 2 Bar Pull Ups
10 KB Hang Clean and Jerks 70/53

At go, each person will start with 30 Double Unders or 75 Single Unders, if you are starting to learn doubles, perhaps do 20 per round.
Following the Doubles, proceed to chest 2 bar pull ups, you can modify to a pull up or Jumping/box assist but no banded pull ups, they do not develop overall strength development.
Lastly proceed to the hang clean an jerks, these are heavier but should be fast, lower weight to not lose intensity, you can do 5 per arm and move on. I would expect 3-5 rounds in this workout.