“181230”

CrossFit Main Site Daily WOD

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  • Complete as many rounds as possible in 12 minutes
  • 1 squat snatch
  • 3 clean and jerks
  • 30 double-unders
  • Men: 155 lb.
  • Women: 105 lb.

Scaling
Select a middling but manageable load for the barbell, knowing that the snatch will be the limiting factor for almost all athletes. Avoid misses on the snatch and perform touch-and-go clean and jerks if you’re able to. Modify the rope work so you can get back to the barbell in about a minute or less.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 double-unders

Men: 125 lb.
Women: 85 lb.

Beginner Option
Complete as many rounds as possible in 12 minutes of:
1 squat snatch
3 clean and jerks
30 single-unders

Men: 95 lb.
Women: 65 lb.

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Source: crossfit.com
Movements : Clean, Double-Under, Jerk, Snatch
Equipment : Barbell, Jump Rope
Tags : AMRAP
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