05/21/2018 WOD

CrossFit Full Bore South – CrossFit

Warm-up

Warm-up (No Measure)

4 Sets:

4 Power Snatches from Hip

4 Overhead Squats

4 Hang Snatches

6 Perfect Burpees
*2 Sets with empty BB; Add small amount of weight thereafter

CrossFit

Snatch (6×1)

1 Snatch + 1 Overhead Squat + 1 Snatch

*Build over first 3 sets to moderately challenging weight

*Repeat top weight for last 3 sets

*Record heaviest weight

Metcon (Time)

For Time:

2 Rounds of:

10 Snatches 135/95

12 Bar Facing Burpees

-Then, 2 Rounds of-

10 Snatches 75/55

12 Bar Facing Burpees

Gear: 2.5

11:00 Time Cap
Scales:

*BB Options:

Option 1: 115/85 -Then- 75/55

Option 2: 95/65 -Then- 75/55

*4 Rds of 20 Alt. DB Snatch instead

Rx+:

*155/105 -Then- 95/65

Endurance

Metcon (Time)

4 rounds for time:

Row 300m

Run 200m

Metcon (Time)

17.1-ish

For time:

15 dumbbell snatches

5 burpee box jump-overs

15 dumbbell snatches

10 burpee box jump-overs

15 dumbbell snatches

15 burpee box jump-overs

15 dumbbell snatches

20 burpee box jump-overs

15 dumbbell snatches

25 burpee box jump-overs

*20 min cap

Extra Work

Metcon (Time)

8 Rounds @7-8:

Row 300m

Run 200m

Gear: 2.5
*At a moderately hard effort