Julian 136
Firebird CrossFit – All Levels
WOD – FBCF
Metcon (Weight)
Rx+ – Fully Loaded
3-point Power Snatch Complex
1 High Hang Power Snatch
1 Mid Thigh Power Snatch
1 Power Snatch
Work up to heavy load
Metcon (No Measure)
Rx – Partially Loaded
3-point Power Snatch Complex
4 DB High Hang Power Snatch
4 DB Mid Thigh Power Snatch
4 Power Snatch
* perform 1 round on each arm
3-5 total sets
Metcon (Time)
Finisher
Rx+ – 30 Power Snatch (95/65 lb.)
Rx – 40 Alt. Db Power Snatch (50/35 lb.)
WOD – Home Gym
Metcon (Time)
21-15-9:
Dumbbell Power Cleans
50 Double Unders After Each Round
Directly Into…
21-15-9:
Dumbbell Front Squats
50 Double Unders After Each Round
Metcon (Time)
For Time (5 Minute Cap):
100 Jumping Lunges
On the Minute (Starting at 0:00):
5 Double Dumbbell Thrusters
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