1/8/2015
Main – CrossFit
Mobility Work (No Measure)
Hips, ankles, shoulders, elbows, wrists
*5min indoor jog
*Kneeling Lunge Facial Stretch 3min/side
*Supine Knee to knee mobility 3×10 (hold for 10sec last set)
*Shin box with hip extension mobility 4×5 each side*
Strict Pull-ups (15-12-10-8-5+)
*no kipping*
*use bands if needed*
The X WOD (Lurong) (AMRAP – Reps)
*You have 8 mins to complete as many reps as possible of this ladder.*
Level III (3)
15 Snatches at 95 lbs/65
15 Toes to Bar
12 Snatches at 95 lbs/65
12 Toes to Bar
9 Snatches at 95 lbs/65
9 Toes to Bar
6 Snatches at 95 lbs/65
6 Toes to Bar
3 Snatches at 95 lbs/65
3 Toes to Bar
6 Snatches at 95 lbs/65
6 Toes to Bar
9 Snatches at 95 lbs/65
9 Toes to Bar
12 Snatches at 95 lbs/65
12 Toes to Bar
15 Snatches at 95 lbs/65
15 Toes to Bar
12 Snatches at 95 lbs/65
12 Toes to Bar
…and so on
Level II (2)
15 Snatches at 75 lbs/55
15 Knees to 90
12 Snatches at 75 lbs/55
12 Knees to 90
9 Snatches at 75 lbs/55
9 Knees to 90
6 Snatches at 75 lbs/55
6 Knees to 90
3 Snatches at 75 lbs/55
3 Knees to 90
6 Snatches at 75 lbs/55
6 Knees to 90
9 Snatches at 75 lbs/55
9 Knees to 90
12 Snatches at 75 lbs/55
12 Knees to 90
15 Snatches at 75 lbs/55
15 Knees to 90
12 Snatches at 75 lbs/55
12 Knees to 90
…and so on
Level I (1)
15 Snatches at 45 lbs/35
15 Abmat Sit Ups
12 Snatches at 45 lbs/35
12 Abmat Sit Ups
9 Snatches at 45 lbs/35
9 Abmat Sit Ups
6 Snatches at 45 lbs/35
6 Abmat Sit Ups
3 Snatches at 45 lbs/35
3 Abmat Sit Ups
6 Snatches at 45 lbs/35
6 Abmat Sit Ups
9 Snatches at 45 lbs/35
9 Abmat Sit Ups
12 Snatches at 45 lbs/35
12 Abmat Sit Ups
15 Snatches at 45 lbs/35
15 Abmat Sit Ups
12 Snatches at 45 lbs/35
12 Abmat Sit Ups
…and so on
Level III RX+
Level II RX