WODs

”HEAVY DAY” Snatch For load: Muscle snatch 1-1-1-1-1 Power snatch 1-1-1-1-1 Squat snatch 1-1-1-1-1

4 rounds for time: row 400/500m 15 push presses 42.5/62.5

8 rounds of 400m for time rest 1:30min in between rounds

”HEAVY DAY” Clean & Jerk 7 sets for load 1-1-1-1-1-1-1

Open Crossfit Qualifier 2022 22.2 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts 70/102.5 Bar-facing burpees

4 rounds for time: 15 box jumps 76/91cm 400m run

Amrap 25 20 push-ups 30 sit-ups 28/40 calories row

HEAVY DAY Overhead squat 3-3-3-3-3 @ 75-100% 1RM

Amrap 10 7/10 calories assault bike 10 strict handstand push-ups

Filthy 50 50 box jumps 20/24 50 jumping pull-ups 50 KB swings 12/16 50 walking-lunge steps 50 knees-to-elbows 50 push presses 15/20 50 goodmornings 15/20 50 wall-ball shots 14/20 50 burpees 50 double-unders