DAILY WOD

Bay Dog CrossFit – CrossFit

The Power Cleans and Snatches listed below are part of a
progression. Follow the designated percentages and time constraints exactly.
These are not heavy lifts – they are fast. Olympic lifting is equal parts (1)
Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like
max-effort 10m sprints produce incredible speed even though they aren’t too
taxing on your muscles or lungs, these lifts will do the same. Give them
everything you have.

Metcon (AMRAP – Rounds)

A. At the 0:00

EMOMx9: 1 Power Clean at 75%

B. At the 12:00

EMOMx9: 1 Power Snatch at 75%

Metcon (Time)

6X200M SPRINTS 1:2 WORK TO REST

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