Big Thompson CrossFit WOD 16.1.13

CrossFit

Strength/Skill

Snatch 3×1 @ 85%

W.O.D.

AMPAP 10 Minutes (As Many Pounds As Possible)

Snatch (Any, Full, Power and Muscle)

For this style of WOD, AMPAP, there is No Rx or Prescribed weight. Instead athletes may choose their own weight. Their score is then the number of repetitions performed times the weight used. The goal is to move as many pounds as possible within the fixed time limit or total pounds moved. Athletes may NOT change the weight on the bar once the clock starts. Plan this one accordingly.

Boot Camp

W.O.D.

(7:30 am, Monday, Wednesday, Friday)

Rowing Intervals

Row 500 (at a medium pace)

1:00 rest

Row 500 (Faster than last time)

1:00 rest

Row 500 (Faster than last time)

1:00 rest

Row 500 (As Fast as you can)

1:00 rest

Row 500 (a little slower at a medium pace, recover, but no slower than you first row)

1:00 rest

Row 500 (Sprint this last one as fast as you can again, try to beat your second fastest time)

BTC Snowshoe Outing 2015
BTC Snowshoe Outing 2015