• WOD
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  • Foam Roll/Trigger/Warm-up/Mobilise/Activate
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  • 1) 2015 Reebok CrossFit Games (http://games.crossfit.com/workouts/games)
  • Snatch (squat) Speed Ladder – Below is our own scaled version, further down is the RX’ed division!
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  • Scaled:
  • 1st Wave – Start on 70% 1RM (Men add 2-3 kg per lift and Women add 1-2 kg per lift for 5 lifts)
  • 2nd Wave – Start on 80% 1RM (Men add 2-3 kg per lift and Women add 1-2 kg per lift for 5 lifts)
  • 3rd Wave – Start on 90% 1 RM (Men add 2-3 kg per lift and Women add 1-2 kg per lift for 5 lifts)
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  • Score = Time to complete each wave OR if time cap reached then last successful lift weight
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  • The RX’ed Snatch Speed Ladder
  • st Wave – (190/200/205/210/215 lb’s) / (110/115/120/125/130 lb’s) AND in kilograms…(86/90/93/95/97 kg’s) /
  • (50/52/54/56,7/59 kg’s)
  • 2nd Wave – (220/230/235/240/245 lb’s) / (135/140/145/150/155 lb’s) AND in kilograms…(100/104/107/109/111 kg’s) /
  • (61/63,5/65,8/68/70,3 kg’s)
  • 3rd Wave – (250/260/265/270/275 lb’s) / (160/165/170/175/180 lb’s) AND in kilograms…(113/118/120/122,5/125 kg’s) /
  • (72,6/74,8/77,1/79,4/81,6 kg’s)
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  • then…
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  • 2) AMRAP the following for 5 min:
  • Clean (power) and Jerk (push) (102kg/70kg OR 80% 1RM C&J)
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  • Score = Total Reps
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image –¬†Stacie Tovar on The Sprint Course at the 2015 Reebok CrossFit Games (Image Courtesy of¬†CrossFit, Inc.)