Rich Froning snatching 305lb in route to a USA victory over Europe, Australia, and Canada tonight at the CrossFit International Invitational!
WOD
Strength
Back Squat: 20 min to find 1RM
Use spotters, no exceptions.
Conditioning
AMRAP in 3 min:
8 Deadlift (95/65)
7 Hang Power Snatch (95/65)
6 Shoulder To Overhead (95/65)
Rest 90 sec
AMRAP in 3 min:
35 Double Unders
10 Alt Jumping Lunges
Rest 90 sec
800M Run for Time
Extra
Snatch + Hang Snatch: 1+1 every 60 sec: Starting at 50% in 8 attempts work to heavy weight for the complex,
THEN drop 15% and complete 1 Snatch every 20 sec x 8 reps
Clean + Thruster: 3+1 every 90 sec starting at 50% of clean max, in 6 attempts work to heavy weight,
THEN @ same weight complete 1 Clean every 20 sec x 8 reps
3 Rounds
30 sec ME Cal Row
ME UB Bar MU (up to 9 reps)
Rest 60 sec