St. Louis – CrossFit WOD AMPED

Metcon (Time)

For time:

30 Calorie Assault Bike

30 Deadlifts (225/155 lbs)

30 Burpee Box Jump Overs (24″/20″) – Lateral is fine on these

Back Squat (4,3,2,1,ME)

Back Squat

* Set 1 – 4 reps @ 75%

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90-95%

* Set 5 – Max Reps @ 80%

Rest 3 minutes between sets.

Snatch

In 10 minutes build to today’s heavy…

Snatch x 1.1.1

(2-3 second reset between reps)

Drop back down to 65%, and when the running clock reaches 10:00…

In 10 minutes build to today’s heavy…

Snatch x 1.1

(2-3 second reset between reps)

Drop back down to 65%, and when the running clock reaches 20:00…

In 10 minutes build to today’s heavy…

Snatch x 1 rep

Make jumps of 5-10 lbs as you build loads. The goal should be to accumulate volume of PERFECT repetitions from the various positions as you build to your heaviest loads. Please understand that “today’s 1-RM” may not mean your lifetime PR. The purpose is productive training, so keep the focus on good mechanics, and push only when it feels good to do so. If your mechanics start to breakdown, you have achieved “heavy” for the day.