• Daniel LaPointe

Monday, October 16


Power Snatch (3-3-2-2, 7 x 1)

3 Reps @ 50% 3 Reps @ 55% 2 Reps @ 60% 2 Reps @ 65% 1 Rep @ 70% 1 Rep @ 75% then 5×1 to build to a heavy single

CrossFit Crosscheck Comp WOD #3 (Time)

Snatch Ladder For Time Reps: 5-4-3-2-1 Weights: (75/55)(95/75)(115/85)(125/95)(135/105) Time Cap: 4 min *Power or Squat Snatch accepted

Rx+ Squat Snatch 95/75,115/95,135/115,155/125,165/135 Scaled: (45/35)(55/45)(65/55)(75/65)(85/75)

Back Squat (5-3-1 x 2)

2 Rounds: 5 Reps @ 78% 3 Reps @ 82% 1 Rep @ 86% Rest 2:00 between each set of squats

Ring Muscle Ups (9 x M#)

3 Rounds: 40% of Max Unbroken Muscle-ups 30% of Max Unbroken Muscle-ups 20% of Max Unbroken Muscle-ups *Rest as little as needed between unbroken sets and rest 2:00 between rounds.


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