10-04-17 WOD

Warm-up (No Measure)

cossack lunges, Sampson stretch, dive bomber push-ups

Dynamic: line drills

Group: Burgener snatch

CrossFit

Metcon (No Measure)

5 1-arm DB deadlift high pulls/arm 35/20

5 DB snatch/arm 35/20

5 toes to bar

50′ shuttle run (turn around @ 10″. touch the line)

x5

 
Scaled

5 1-arm DB deadlift high pulls/arm 20/15

5 DB snatch/arm 20/15

5 knees to midline

50′ shuttle run (turn around @ 10″. touch the line)

Metcon (Time)

For time:

20 power snatch 95/65 (+ 115/75)

400m run

40 hand release push-up

400m run

80 abmat sit-ups

400m run

 
Scaled

20 power snatch 75/55

400m run

40 hand release push-up

400m run

80 abmat sit-ups

400m run

Metcon (No Measure)

6 Turkish get ups/side 35/25 + 2 minutes T-spine rollout

 

Bootcamp

Metcon (No Measure)

Each for quality:

200′ farmer carry 35/20

100′ waiter carry right 35/20

100′ waiter carry left 35/20

Rest as needed

x3

Metcon (No Measure)

EMOM 15:

1- 35 seconds max effort row

2- 10 power cleans 75/55

3- 5 DB push press 35/20

Metcon (No Measure)

accumulate 3 minutes plank