CrossFit Liftoff

WOD - RX AND ADVANCED VERSIONS

00-15' warm up

15-25' Snatch / Clean & Jerk prep

25-45' 1RM Snatch + C&J
8' to establish 1RM Snatch, immediately followed by
8' to establish 1RM C&J

45-60' Complete as many rounds as possible in 12 minutes of:
3 snatches 30/43kg [A: 48/62kg]
6 clean and jerks 30/43kg [A: 48/62kg]
9 pull-ups [A: CTB]
54 single-unders [A: DU]


WOD - MOVEMBER VERSION

00-15' warm up

15-25' Snatch / Clean & Jerk prep

25-45' 1RM Snatch + C&J
8' EMOM: 4 hang power snatch 15/20kg
8' EMOM: 4 power clean & push press 15/20kg

45-60' Complete as many rounds as possible in 12 minutes of:
3 snatches 15/20kg
6 clean and jerks 15/20kg
9 jumping pull-ups
54 single-unders

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