Sunday January 7


Workout of the Day

“Mainsite Sunday” 

Warmup

Dynamic Stretch + Warmup Double Unders

+

2 sets (set 1 PVC, set 2 empty barbell):
10 Overhead Squats
5 Hi Hang Snatch
5 Hang Snatch
5 Squat Snatch

+

10 Power Cleans
10 Push Jerks
10 Clean & Jerks

Prep

Squat Snatch + Clean & Jerk
3 sets of 3 reps of each movement

Build to workout weight
Choose a moderately challenging weight
If unable to load Squat Snatch, sub Power Snatch 

CrossFit.com WOD from December 30, 2017

Complete as many rounds as possible in 12 minutes of: 
1 Squat Snatch (155/105)
3 Clean & Jerks
30 Double Unders

Post rounds completed to comments.

Scaling

Double Unders

  • Scale reps accordingly
  • Sub 50 Single Unders

_______________________________________________