Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

May 18, 2016

The Power Cleans and Snatches listed below are part of a progression. Follow the designated percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing on your muscle or lungs, these lifts will do the same. Give them everything you have, they should be PERFECT.

CONDITIONING:

With a running clock…
A. At the 0:00
Complete 12 rounds of 1 Power Clean at 70% every 40 seconds (this set is 8 mins)

B. At the 12:00
Complete 12 rounds of 1 Power Snatch at 70% every 40 seconds (this set is 8 mins)

C. At the 24:00
Complete the following for time:
Row 1000m, then:
21 - 15 - 9:
Kettlebell Swing (72/44)
Overhead Squat (95/65)