Open WOD 12.2

CrossFit Texarkana – CrossFit

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Warm Up *Snatch (No Measure)

3-5 Mobility/ Foam Roll

200m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

3 Rounds

10 Slam Balls.

5 Burpees.

Overhead Press

Overhead Press

Warm up Weight X5

65% X5

75% X5

85% X5+

*Use 90% of one rep max

Wod Prep

Snatch Work.Coaches choice

Take 10 minutes to warm up to the weight that you think you will get to.

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
Scaled weight recommendations.

45 pound Snatch, 30 reps

75 pound Snatch, 30 reps

100 pound Snatch, 30 reps

120 pound Snatch, as many reps as possible

35 pound Snatch, 30 reps

55 pound Snatch, 30 reps

75 pound Snatch, 30 reps

90 pound Snatch, as many reps as possible

Cashout (No Measure)

3 Rounds

10-12 Dumbell Bench Press

10-12 RIng DIps or DIps

12-15 GHD Situps

Rest as needed

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