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RXD
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/45 lbs)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95 lbs)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135 lbs)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155 lbs)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175 lbs)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185 lbs)
*If all reps are completed, time cap extends by 4 minutes.
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/45 lbs)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95 lbs)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135 lbs)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155 lbs)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175 lbs)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185 lbs)
*If all reps are completed, time cap extends by 4 minutes.
FIT
Prior to 8:00, complete:
3 rounds of:
6 Jumping Chin over bar pull-ups
6 squat snatches (45/35 lbs)
Then, 3 rounds of:
7 Jumping Chin over bar pull-ups
5 squat snatches (75/55lbs)
*Prior to 12:00, complete 3 rounds of:
8 Jumping Chin over bar pull-ups
4 squat snatches (95/65lbs)
*Prior to 16:00, complete 3 rounds of:
9 Jumping Chin over bar pull-ups
3 squat snatches (115/75lbs)
*Prior to 20:00, complete 3 rounds of:
10 Jumping Chin over bar pull-ups
2 squat snatches (135/95lbs)
Prior to 24:00, complete 3 rounds of:
11 Jumping Chin over bar pull-ups
1 squat snatch (155/105lbs)
*If all reps are completed, time cap extends by 4 minutes.
3 rounds of:
6 Jumping Chin over bar pull-ups
6 squat snatches (45/35 lbs)
Then, 3 rounds of:
7 Jumping Chin over bar pull-ups
5 squat snatches (75/55lbs)
*Prior to 12:00, complete 3 rounds of:
8 Jumping Chin over bar pull-ups
4 squat snatches (95/65lbs)
*Prior to 16:00, complete 3 rounds of:
9 Jumping Chin over bar pull-ups
3 squat snatches (115/75lbs)
*Prior to 20:00, complete 3 rounds of:
10 Jumping Chin over bar pull-ups
2 squat snatches (135/95lbs)
Prior to 24:00, complete 3 rounds of:
11 Jumping Chin over bar pull-ups
1 squat snatch (155/105lbs)
*If all reps are completed, time cap extends by 4 minutes.
Boom, great workout! Everyone should be pumped about this one!
WOD Goal
The way you should attack this workout is going to vary depending on their skill level and fitness. If you are proficient at both Chest to Bar Pullups and Squat Snatches, you should aim to keep a consistent moderate pace and get through as far as you can. You will most likely be limited by how much you can Squat Snatch, so move through the pull ups in a way that it will not detract from your ability to hit those heavier barbells.
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