Tuesday 9/19 WoD – CrossFit West Springfield

We have another fun weekend at CFWS!
Saturday, September 23, 2017

• 8:30 AM – RP Challenge Weigh-In #2
• 9:30 AM (Community WOD) – Elise’s Farewell WOD
• 1 PM – 3 PM – Recipe Social & Potluck

Click the Event link for more details and to RSVP!

SKILL/STRENGTH:

FITNESS

PERFORMANCE

Split Jerk
5-5-5, 2x5TIMECAP: 20:00

Notes:
Build over the first three a sets to challenging but technically sound weight. Repeat for two more sets.

Split Jerk
5×5, use 95% of last week’s top working weight TIMECAP: 20:00

WOD:

FITNESS	PERFORMANCE
7 Rounds For Time: 3 Power Snatch, 115#/85# 7 Box Jump Overs, 24″/20″TIMECAP: 10:00	7 Rounds For Time: 3 Power Snatch, 155#/105# 7 Burpee Box Jump Clear Overs, 24″/20″

SCALING GUIDE
Power Snatch: Athletes should be able to work in fast singles with no rest (drop, reset, go), if not touch-and-go sets. Scale load accordingly. Scale movement to 6 dumbbell power snatches, alternating.

Box Jump Over: Athlete should be able to complete each round in no more than 0:50.
MOD1: Scale reps accordingly
MOD2: Step up/over