Saturday 6/23/18

Thanks to Coach Nick for the info on the cut-through during the Lyttonsville bridge closure!


Weightlifting

Power Snatch Technique Complex

1 Snatch High Pull + 1 Slow Pull Power Snatch (3 seconds to knees) + 1 Power Snatch

1 complex E2MOM for 10′ – work between 60-70% (technique focus)

Then, ~10 minutes to find weight for first part of WOD

WOD

“Double Down”

A modified version of the 2018 CrossFit Games Regionals Event #4

For Total Time (12′ CAP):

2 Rounds of:
10 Snatches (135/95)
12 Burpees Over the Bar

REST 90 seconds / change weight

Then, 2 Rounds of:
10 Snatches (75/55)
12 Burpees Over the Bar

MOVEMENT NOTES:
-Rx snatches can end in any position (power to squat) but must start from floor (not the hang) – scale if needed
-Rx burpees are two-foot jumps (no step back or forward) – scale as needed

Categories: WOD

Previous Post:

«

Next Post:

»