WOD

for time

1000M Run
27 Snatch 95/65 lb
27 Thruster 95/65 lb
400M Run
21 Snatch 95/65 lb
21 Thruster 95/65 lb
200M Run
15 Snatch 95/65 lb
15 Thruster 95/65 lb
100M Run
9 Snatch 95/65 lb
9 Thruster 95/65 lb

Workout notes

Today’s workout is a total of four rounds with two difficult weight lifting movements coupled with a moderate running distance in each round.   Most of the workout occurs in the first two rounds and the total rep count decreases drastically as you progress through the workout.  The weightlifting volume in this workout is high which means you’ll want to scale to a load you can work through each round in large sets using a weight that is light and that you can move quickly.  At no point should you be forced to do singles or doubles with the weight you choose. If you are new to CrossFit or this level of volume make sure to scale as needed. You can chop off that first round and start in the round of twenty-one or if the running doesn’t look like an issue, but the barbell volume looks daunting you can choose 21-15-9-6 as your rep scheme rather than 27-21-15-9.