One World – CrossFit, Krav Maga, & Jiu-Jitsu
Hey Everyone! Here’s the workout for Monday, August 4, 2014
Tier 1
Hang Power Snatch
2@ 60%
2@ 65%
2@ 70%
5 x 2@ 75%
Complete the following reps for time, 21-15-9 of:
Goblet Squats (pick weight)
Russian KB Swings
Burpees
Tier 2
Power Snatch
2@ 60%
2@ 65%
2@ 70%
5 x 2@ 75%
Complete the following reps for time, 21-15-9 of:
Front Squats (115/75) or (95/65)
Jumping Lunges
Burpees
Tier 3
Snatch (full snatch)
2@ 60%
2@ 65%
2@ 70%
5 x 2@ 75%
Complete the following reps for time, 21-15-9 of:
Front Squats (135/95)
Jumping Lunges
Burpee Knee-Tuck Jumps
***Take very small break after you WOD, and before you leave the gym please complete a minimum of 100 double unders or “100 attempts” at double unders