Kevin and Kathy with Kevin’s dad at Treasure Coast CrossFit in Sebastian, FL.
WOD
From 0:00-8:00…
8min EMOM:
3 Power Snatch (across at 60-65%)
Rest 3min…
From 11:00-19:00…
8min EMOM:
3 Power Clean & Push Jerk (across 60-65%)
Rest 3min…
From 22:00-28:00…
6min AMRAP:
10 Hang Power Snatch (75/55#)
20 Air Squats
* The above percentages are based on your 1 rep max Snatch and Clean & Jerk from benchmark week. All reps should be singles…NOT touch-and-go. This is week 1 of a 9 week progression. Try and stick to these percentages as closely as possible (don’t scale up). Post Snatch/Clean & Jerk loads and burner WOD rounds/reps to the whiteboard.
