Chic’s Beach CrossFit – CrossFit/FIT
Weightlifting
A: Snatch Pull (Snatch High Pull)
2 x 3 @87%
3 x 2 @90%+
Rest 2-3 minutes between sets
TC:12 min
Score: Weight
***FIT OPTION: Sub Deadlifts for snatch pull. work off of 1 RM or use Med Heavy – Heavy weight for the day.
Metcon
B: Metcon (Time)
Naughty Nancy, CF Games WOD 2013
Four rounds for time of:
Run 600 meters
25 Overhead squats (140 / 95 lbs)
KG: 65/45 KG
Time Cap: 25 minutes
Score: Time
Scaling Options
Beginner
Four rounds for time of:
Run 200-400 meters
15 Overhead squats 45/35lbs
Intermediate
Three rounds for time of:
Run 400 meters
25 Overhead squats (115 / 75 lbs)
*** FIT OPTION: DB squats at 35/25- RX+ 50/35