Prep Work

 “Work to a Heavy Power Snatch"

Women begin with an empty 15 lb bar and add 10lbs each lift until 1 missed lift

Men begin with an empty 45 lb bar and add 15 lbs each lift until 1 missed lift

If your 1 RM Snatch is equal to the 4th weight in your category, then perform the workout as prescribed.

If not, then perform the following:

 

10 Min AMRAP:

30 Snatch @ 40%

30 Snatch @ 65%

30 Snatch @ 80%

AMRAP Snatch @ 95%

 

WOD

WORKOUT 12.2

MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps

210 pound Snatch, as many reps as possible

 

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

 

MASTERS MEN - includes Masters Men 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

 

MASTERS WOMEN - includes Masters Women 55+

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

35 pound Snatch, 30 reps

55 pound Snatch, 30 reps

75 pound Snatch, 30 reps

90 pound Snatch, as many reps as possible

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