Friday 19JAN18 – 34 days until the Open!

January 19, 2018WOD

CrossFit East River – WOD

CrossFit WOD 180110
https://journal.crossfit.com/article/cfj-crossfit-wod-180110

The Power Snatch
https://journal.crossfit.com/article/the-power-snatch

The Rope Climb (Basket), we call this method the “J-lock”
https://journal.crossfit.com/article/the-rope-climb-basket

Metcon

1: Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 10 minutes of:

5 power snatches

20 front rack lunges, in place

1 rope climb, 15-ft. rope

Rx=

Men: 95 lb.

Women: 65 lb.

Post rounds completed to comments.

Scaling this WOD

This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.

Intermediate Option

Complete as many rounds as possible in 10 minutes of:

5 power snatches

20 front rack lunges, in place

1 rope climb, 12-ft. rope

Men: 75 lb.

Women: 55 lb.

Beginner Option

Complete as many rounds as possible in 10 minutes of:

5 power snatches

20 front rack lunges in place

1 rope climb, from lying to standing

Men: 45 lb.

Women: 35 lb.