Warm up:

2 rounds of:
200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
Snatch 3×1 @ 75%, 3×1 @ 80%, 3×1@ 85% (rest 60 seconds between lifts)
then complete 8×1 power snatch @ 70% every 30 seconds

WOD:
Five rounds for time of:

10 Toes to bar
10 Power snatches (75 lb./55 lb.)
10 Wallballs

Post snatch loads and WOD time to comments.

____________________________

From CrossFit Faith:

Turn the clock forward one year. If you could change your life into whatever you want it to be – what would it look like?

Imagine that money, time, or resources are not a hindrance. Be as honest as you can possibly be with yourself. What would you have in your life? What would you be doing? Who would you be with?

________________

CrossFit Faith started a new 40 day devotional series this week. I followed the last 40 day series, and it’s really great. If you are interested, subscribe to CrossFit Faith to begin your 40 day journey!

Post thoughts to comments.

Media:
Wednesday WOD, January 2, 2013

9 thoughts on “Wednesday WOD, January 2, 2013

  • January 2, 2013 at 7:48 am
    Permalink

    Power snatch 80lbs
    WOD 12:06

  • January 2, 2013 at 10:10 am
    Permalink

    Snatch up to 155
    WOD – 8:39

  • January 2, 2013 at 11:38 am
    Permalink

    Snatch-75, wod-15 long minutes.
    Thankful I didn’t vomit. 🙂

  • January 2, 2013 at 12:25 pm
    Permalink

    PS 80#
    WOD 13:06
    Great first workout for New Year!

  • January 2, 2013 at 6:01 pm
    Permalink

    Got up to 135#
    WOD: 8:46
    My wife and I had a baby boy 13 days ago, so needless to say, not much sleep and no working out since then. That made this WOD hurt that much more…

  • January 2, 2013 at 6:13 pm
    Permalink

    Jake-
    That’s fantastic news!! CONGRATULATIONS!!!!

  • January 2, 2013 at 8:10 pm
    Permalink

    Worked up to 135 on snatch 16:42 WOD

  • January 2, 2013 at 9:16 pm
    Permalink

    Worked up to #165 snatch
    6:48rx
    Congratulations Jake!

Comments are closed.