12/7/19
WOD

20191207

Crossfit:

Rocky Mountain

18 Minute Amrap

Teams of 3:

Station 1

Rowing for Calories

Station 2

30 Wall Balls 20/14

30 Deadlifts 135/95

30 Shoulder to Overhead 115/85

30 Bar Facing Burpees

*one partner is always rowing

*other 2 partners are working on amrap

*can switch out partner rowing at any time

*once 150/105 Calories are reached all team

members can help to complete amrap

*score is as many rounds and reps as possible

on station 2

Weightlifting:

Clean Comple EMOM:

10 Rounds:

*First 4 Minutes - 5 Power Cleans @50% of 1rm Clean

*Next 3 Minutes - 4 Power Cleans @55% of 1rm Clean

*Next 2 Minutes - 3 Power Cleans @ 60% of 1rm Clean

*Last Minute -  Amrap Power Cleans @ 50% of 1 rm Clean

Snatch:

1 Minute Amrap Power Snatch @ 35% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 40% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 45% of 1rm Snatch

Rest 1 Minute

1 Minute Amrap Power Snatch @ 50% of 1 rm Snatch

Romanian Deadlifts

4x8@30% of Back Squat 1rm

Split Squats

4x8 each leg w/DBs

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