BayWay CrossFit Staff – Open Gym
Weightlifting
Snatch (12 Minutes to 1RM)
Clean and Jerk (12 Minutes to 1RM)
Metcon
***Pick a Main Site WOD from this week***
Metcon (Time)
141226
21-18-15-12-9-6-3 reps for time of:
95-lb. power cleans
Sit-ups
Back extensions
Metcon (Time)
141225
6 rounds for time of:
24 squats
24 push-ups
24 walking-lunge steps
Run 400 meters
Metcon (Time)
141223
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder
*For the ladder pattern, perform one rep the first minute, two reps the second minute, three reps the third minute, continuing as long as you are able. Use as many sets each minute as needed.