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WOD 20170306

5
Mar

WOD 20170306

CrossFit

Strength
For the following 20 minutes, increase the loading on the barbell each set

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

Metcon
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (55/35)
15 Strict Handstand Push-Ups


Base Camp

Strength

10 Minutes

Barbell Pattern & Bergener Drills for Snatch- PVC & move to empty barbell

10 Minutes

Work on Hang Snatch and if you are comfortable, work snatch

Metcon
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings
15 L-Seated Dumbbell Presses (sitting on the ground)

 

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