02-07-18 WOD

Warm-up (No Measure)

4-point squats, warrior squat, arm circles, scorpion kicks, t-spine ext/flex on roller

Dynamic: 3 rounds: 4 alternating DB snatch, 6 knees to midline

Group: drill snatch complex

CrossFit

3 touch and go Power Snatch + 1 hang squat snatch + 2 overhead squats (x4 @ building)

Metcon (AMRAP – Reps)

AMRAP 2:

10 squat snatch 95/65

AMRAP toes to bar

Rest 2 mins

*score is toes to bar
Scaled

power snatch at Rx weights or squat snatch 75/55, 95/65, 115/75

Knees to elbows

Metcon (AMRAP – Reps)

AMRAP 2:

8 squat snatch 135/95

AMRAP toes to bar

Rest 2 mins

Metcon (AMRAP – Reps)

AMRAP 2:

6 squat snatch 155/105

AMRAP toes to bar

Rest 2 mins

Metcon (No Measure)

1 minute arch raises + 1 minute/side roll lat

 

Bootcamp

Metcon (Time)

5 rounds for time:

10 alternating DB snatch 35/20

20 Mtn climbers

Metcon (No Measure)

5 KB/DB windmill/side as heavy as possible

20 banded straight-arm lat pull-down

10 knees to midline

x5

Metcon (No Measure)

60 hammer curls (keep it light and fast) + 1 minute/side thread-the-needle