4/6/2018 WOD

Warm-up (No Measure)

8:00 for Quality:

4 Snatch High Pull from Knee + 3 Power Snatch from Knee + 2 Snatch from Knee

0:10-0:20 Tuck Hold or L-Hold on Rig
*2 sets with empty barbell; optionally add weight after

CrossFit

EMOM: Snatch (15 x 1)

Scales:

*If unable to “full snatch”

-2 Snatch Balance from Rig (2 Overhead Squat if cannot Snatch Balance)

Notes:

*Starting approximately 70% of 1RM

*Building optional but keep weight technical

*Record heaviest weight

Metcon (Time)

5 Rounds for Time:

10 Back Rack Lunges 135/95

10 Back Squats 135/95

15 Toes-to-Bar

18 min Time Cap

Gear: 2.5
Scales:

*95/65 or to athlete discretion

*Knees-to-Elbow/Hanging Knees-to-Midline

Rx+:

*185/125

Notes:

*Lunge and Squat should be completed unbroken (may drop between transition)

*Barbell from the ground

 

Endurance

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Metcon (No Measure)

EMOM 10:

1 – 20 flutter kicks

2 – 10 good mornings 45/35