1/31/2017

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Weightlifting

Overhead Squat (1 RM)

15 Min Time Cap

Find your 1 Rep Max

*Use the rack and the behind neck jerk

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

12 Power Snatches, 95/65

12 Box Jumps, 24/20 in

9 Power Snatches

9 Box Jumps

6 Power Snatches

6 Box Jumps

1/30/2017

 Tom D WOD Tags
Comments 0

CrossFit Reaper – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches Choice

Skill

Warm-up (No Measure)

Muscle Up Transition Drills

Metcon

Metcon (3 Rounds for time)

DEATH BY CROSSFIT TOTAL

Burpee + 185-lb. back-squat ladder

Rest 3 minutes

Burpee + 115-lb. shoulder-press ladder

Rest 3 minutes

Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of completed rounds only (record partial in comments)