SHRED CrossFit WOD 12.8.21

For time:

21/15 Row Calories

9 Power Snatches, 115/75 lbs

For time:

21/15 Row Calories

6 Power Snatches, 135/95 lbs

For time:

21/15 Row Calories

3 Power Snatches, 155/105 lbs

Complete as many rounds as possible in 3 mins of:

21/15 Row Calories

max rep Power Snatches, 175/115 lbs

0:00-3:00
21/15 Calorie Row
15 Power Snatches (75/55)
3:00-6:00
21/15 Calorie Row
12 Power Snatches (95/65)
6:00-9:00
21/15 Calorie Row
9 Power Snatches (115/75)
9:00-12:00
21/15 Calorie Row
6 Power Snatches (135/95)
12:00-15:00
21/15 Calorie Row
3 Power Snatches (155/105
15:00-18:00
21/15 Calorie Row
Max Power Snatches (175/115)

Prior to the workout athletes will warm up to their heaviest set of power snatches to ensure appropriate loading for the wod

Target Time Each Interval : 1:45-2:15
Time Cap Each Interval: 2:30

MODIFICATIONS
ROW
Decrease Cals
15/12 Calorie bike

POWER SNATCH
Decrease Load (Suggested % of 1RM below)
15@ 30%
12@ 40%
9@ 50%
6@ 55%
3@ 65%
Max Reps at 75%
Hang Power Snatch
Dumbbell Snatch