04/11/2018 WOD

Warm-up (No Measure)

EMOM 10:

a) Row 15 Strokes (5 Legs Only + 5 Legs with Body + 5 Full Strokes

b) 3 Power Cleans from Hip + 3 Power Cleans from Above Knee + 3 Power Cleans from Mid-Shin
*First 2 sets with empty BB; optionally add weight for remaining sets

*Rowing Strokes: https://youtu.be/ncYRDyMh5yA

CrossFit

EMOM: Power Clean (10 x 3)

*First rep is performed with 3 count pause just below knee

*Start 5-10# heavier than last week; or at 75% 1RM

*Optionally build but keep technical and crisp

Metcon (AMRAP – Rounds and Reps)

As Far As Possible in 9 Minutes:

1 Power Snatch 95/65

2 Calorie Row

2 Power Snatch 95/65

4 Calorie Row

3 Power Snatch 95/65

6 Calorie Row

…etc

Gear: 2.5
Scales:

*75/55 or Alternating DB Snatch 35/20 (1/1 + 2 Cal; 2/2 + 4 ca, etc.)

Rx+:

*115/75

Notes:

*Should be completed in at least fast singles; scale weight accordingly

 

Endurance

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

8 hanging knee raises

12 Russian KBS 53/35

16 reverse lunges

20 cal row