CrossFit 623 - Daily WOD

Skill/Warm-Up: Quick Burgener with Barbell, Give people 5 minutes to put light snatch weight on their bars and test at about 70%-75% of 1RM, they can also set up snatch weights for Emom
Strength: Snatch/C&J EMOM
Min 1: Snatch @ 75%, if you fail, try again, fail again, then you’re at the wrong percentage for what you can lift today.
Min 2: @ 80%
Min 3: @ 80%
Min 4: @ 85%
Min 5: @ 85%
Min 6-7:59: @ 90% *Did you miss? Stay at a lower percentage you can make without failing instead of moving up.
Min 78:59:@90% Feel free to test 1RM if it feels light.
Then switch to C&J
Min 1: @ 75%, if you fail, try again, fail again, then you’re at the wrong percentage for what you can lift today.
Min 2: @ 80%
Min 3: @ 80%
Min 4: @ 85%
Min 5: @ 85%
Min 6-7:59: @ 90% *Did you miss? Stay at a lower percentage you can make without failing instead of moving up.
Min 7-8:59:@90% Feel free to test 1RM if it feels light.
WOD: 7 Min. AMRAP
5-Power Cleans 135/95
7-Push-ups
9-Air Squats
1-Rope Climb

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