CrossFit 623 - Daily WOD

Strength: Snatch
3@60%
3 @65%
3@ 70%
3 @75%
Then immediately after… Back Squat: 3×5, 1 set at 65%, 2nd set at 75%, 3rd set at 85%
WOD: Open Wod 12.2
MEN – includes Masters Men up to 54 years old
Proceed 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 – includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps (weight can start at mid-shin if using metal plates on women’s barbell.)
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

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