“A motivational quote can’t put the work in for you.”
Primer:
2 Rds: 6 PVC Muscle Snatches | 9 PVC OHS | 12 Single Leg Step Ups
2 Rds: 6 Pwr Snatches | 9 Overhead Squats | 6 box jumps | 3 Jumping Squats
Strength: 5 x 1Tempo OHS
7s Down | 7s Pause | 7s Stand
Scaled: 6×5 overhead Squats
WOD: Power Move – AMRAP 10
6 Power Snatches @ 115/85
9 Overhead Squats @ 115/85
12 Box Jump Overs @ 24/20
Performance @95/65
Fitness @ 75/55
Fit Light @ 65/45
Bonus:
A. 3 Rounds For Quality: 8 Suit Case Deadlifts (each side) | 6 Double KD Front Rack Step (Each side)
B. Back Squats:
Wave 1: 6@72% | 4@78% | 2@84%
Wave 2: 6@78% | 4@84% | 2@90%
Wave 3: 6@84% | 4@90% | 2@96%
All Squats based off of 5RM
C. For Time: 30-25-20-15-10 of Cal Bike and 10M Shuttle Runs (60s Rest after finishing the shuttle runs each round)
DEFINING CROSSFIT PART 3: VARIANCE
