CrossFit Phos, CrossFit Phos West – WOD

Practice Day (No Measure)

Use today to focus on moving BETTER. Pick at least one skill and try to practice higher quality movement. Today is not a day to worry about your score, rather it’s an opportunity for you to break through technique limitations, and gain a better understanding of how your body responds when you experiment with technique, ranges of reps, etc. Think about pushing at 75-80% of your max capacity/effort.

Warm-up

Warm-up (No Measure)

Bike, Run, or Row 2-3 mins

2-3x:

:30 Snatch Grip Bamboo Bar Hold

:30 KB Swings

:30 Goblet Squat Hold

:30 Hang from Bar

Lifestyle

LS: Metcon (Weight)

Build up to the heaviest weight possible In 12:00:

3 Power Snatches starting at 50%

1 Rope Climb

3 Power Snatches @ 10/5lb increase

1 Rope climb

3 Power Snatches @ 10/5lb increase

1 Rope Climb

Continue in the same manner until the 12:00 is reached.

*If you miss a lift, you must complete another rope climb before attempting the weight again. Guys increase 10lbs each round, ladies increase 5lbs

Performance

P: Metcon (Weight)

Build up to the heaviest weight possible In 12:00:

3 Power Snatches starting at 50%

1 Legless Rope Climb

3 Power Snatches @ 15/10lb increase

1 Legless Rope climb

3 Power Snatches @ 15/10lb increase

1 Legless Rope Climb

Continue in the same manner until the 12:00 is reached.

*If you miss a lift, you must complete another rope climb before attempting the weight again. Guys increase 15lbs each round, ladies increase 10lbs

Power Snatch (Use to record heaviest and check your percentages)

Finisher

Metcon (No Measure)

10 mins Coach-led Mobility