CrossFit 312

CrossFit Opens WOD12.2

MEN
Proceed SAFELY through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - (also the Men’s modified/Masters weight)
Proceed SAFELY through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

WOMEN’S - Modified/Masters
Proceed SAFELY through the sequence below completing as many reps as possible in 10 minutes of:
35 pound Snatch, 30 reps
55 pound Snatch, 30 reps
75 pound Snatch, 30 reps
90 pound Snatch, as many reps as possible

NOTE: If Snatch/OHS cannot be performed safely with proper posture,lock out and/or shoulder stability we will be doing an alternate version of the workout with Cleans

reminder:
 you do not have to be registered to participate in today’s Workout-of-the-Day. classes will be going off at 9am10am and 11am, with multiple heats per hour.

today’s Introduction to CrossFit Class will be held at Noon.

article: what is trans fat?
recipe: 5-spice slow cooker pork ribs

SUBMIT YOUR SCORE!!!

don’t forget to submit your scores on time! no later than Sunday 5pm PT *if your score does not validate within 24hrs, resubmit your score as there has been technical problems