05/11/2018 WOD

Warm-up (No Measure)

4 Sets:

3 High Hang Snatch Pull

3 Hang Power Snatch

3 Hang Snatch
*Start with empty BB; add weight after two sets

CrossFit

Snatch

20:00 to find Max Set of:

1 Paused Snatch Pull + 1 Paused Snatch + 1 Hang Snatch

Scales:

Option 1: 8×3 Overhead Squats

Option 2: 8x(1+2) Snatch Balance + Overhead Squats

Option 3: 8x(2+1) Snatch Balance + Overhead Squats

Notes:

*3 count pause just below knee

*5-8 Working sets to find max

Metcon (Time)

For Time:

21-18-15-12-9-6-3

DB Snatch 50/35

Wall Ball 20/14

Gear: 3

12:00 Time Cap
Scales:

*35/20

*14/10; adjust throwing height if needed

Notes:

*Sets 21/18 performed in no more than 3 sets

*Sets 15/12/9 perfomed in no more than 2 sets

*Sets 6/3 Unbroken

 

Endurance

Metcon (No Measure)

EMOM 12:

1 – 30 secs double unders

2 – 10 burpees

Metcon (Time)

For Time:

21-18-15-12-9-6-3

DB Snatch 35/25

Wall Ball 20/14

 

Extra Work

Metcon (Weight)

Farmers Walk:

3x100m
Rx+:

*3x150m

Notes:

*Record heaviest weight