04/17/2018 WOD

Warm-up (No Measure)

EMOM 8:

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

b) 3 Hang Snatch Pulls + 3 Hang Power Snatch + 3 Overhead Squats
*First 2 sets with empty BB; optinally add weight for remaining sets

CrossFit

Snatch (8×1)

*Complex: (1+1+1) Paused Snatch Pull + Paused Snatch + Hang Snatch

Scales:

*8×3 Overhead Squats

*8x(1+2) Snatch Balance + Overhead Squat

*8x(2+1) Snatch Balance + Overhead Squat

Notes:

*3 count pause just below knee for snatch pull and snatch

*Athletes with established 1RM start approximtely 65%

*Athletes without established 1RM use a “technical” weight

Metcon (Time)

Row:

1x500m (Building pace from @6 to @8)
Notes:

*Numbers are based off of a scale from 1-10, 10 being maximal effort

Metcon (3 Rounds for time)

Row:

6x250m @ 9 (Alternating with Partner)
*If slower than 2:30/500 pace, reduce distance to 200m

*Record all 3 times

 

Endurance

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

20 alternating DB snatch 35/20

30 abmat situps

40 double unders

500m row

 

Accessory

Metcon (AMRAP – Rounds)

12:00 for Quality:

50′ High Knees

50′ Butt Kickers

Triplanar Samson Lunge (0:10 each position)

20 Side Lying Clams/side

8 Ring Rows @X131
*For quality = perfection NOT for time

*Ring Row @X131 = Accelerate up, pause 1 sec at top, 3 sec eccentric, pause 1 sec at bottom

*Triplanar Samson Lunge: https://youtu.be/efuh6jwWQq4

*Side Lying Clam: https://youtu.be/ipdHPfe5MRw