11-27-17 WOD

CrossFit Full Bore, CrossFit Full Bore South – CrossFit

Warm-up (No Measure)

4-point squats, overhead reach from deep squat, arm circles, cat/cow, scorpion kicks

Dynamic: 5 snatch grip deadlifts, 5 power snatch, 5 overhead squats

THEN 5-3-1: DB snatch, push-up, box step-up

Group: Burgener snatch

CrossFit

Snatch Pull (3×3 @ @ 95-105% 1RM)

snatch hi-pull

Snatch pull (no hi-pull) + touch and go Power snatch + Hang Squat snatch (above knees) + snatch balance (4×1)

Building weight

Metcon (Time)

For time:

50 DB snatch 50/35

15 burpee box jump over 24/20

Rest 2 mins
Scaled

DB snatch 35/20

burpee box jump over 20″/step-ups

Metcon (Time)

For time:

40 DB snatch 50/35

15 burpee box jump over 24/20

30 DB snatch 50/35

15 burpee box jump over 24/20

Rest 1 min

Metcon (Time)

For time:

20 DB snatch 50/35

15 burpee box jump ober 24/20

10 DB snatch 50/35

15 burpee box jump over 24/20

*total cap on B = 23 minutes including rest*

Metcon (No Measure)

1 minute/side lat rollout + 2 minutes seated forward fold

Bootcamp

Metcon (Time)

4 rounds for time:

14 alternating DB snatch

40 rebounding plate jumps

14 cal row

Metcon (AMRAP – Rounds and Reps)

AMRAP 4:

25 air squats

15 abmat sit-ups

Rest 4 mins

x2

Metcon (No Measure)

100 weightless glute bridge + 1 minute/side pigeon on box