Wednesday 1/4/17

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CFIL Headband orders due Jan 15

Skill

Power Snatch Cycling

Conditioning

“Less Talking More Chalking”

For Time (25′ CAP):

SET 1 — 3 Rounds:
9 Power Snatches (75/55)
6 Strict Pull-Ups
3 Box Jumps (30/24)

REST 2′

SET 2 — 3 Rounds:
9 Power Snatches (95/65)
6 Pull-Ups
3 Box Jumps (30/24)

REST 2′

SET 3 — 3 Rounds:
9 Power Snatches (115/75)
6 Chest to Bar Pull-Ups
3 Box Jumps (30/24)

—————
Scaling:
-Choose 3 ascending power snatch weights or keep same throughout
-Pull-Ups: SET 1 = Box/Floor-Assisted; SET 2 = Ring Rows or Jumping PUs; SET 3 = Ring Rows or Jumping Chest to Bar
If not performing Rx, remember to note any scaling used to comments, for future benchmarking!

Cool-Down

Chest Stretch on Rig – 1 min/side
Foam Roller/Lax Ball Lat Smash – 2 mins/side

Categories: WOD

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