Sunday 5.20.18 CrossFit

Strength

Power Snatch + Overhead Squat (8×1, building to moderate)
100% Coach Call ever 2min
1 PS, reset + 1 Squat Snatch + 1 OHS
Intent: Work up to a challenging set in snatch complex or focus on technique with light loads.

Metcon

3 Rounds
15 Calorie Row
15 Power Snatch (75,55)
– Rest 5:00 –
3 Rounds
15 OHS (75,55)
15 Calorie Row
L2: (65, 35)
L1: (45, 25)
**no Rx+ option
Score = total time, including rest

Intent:  Each piece should be an all-out sprint. Weight choices should feel light and all BB movements should be capable of being done UB. Pacing should be around 85%.

Finisher

1a) Banded Pull-aparts 3×25
1b) Zottaman Curls: 3×10

 

By | 2018-05-16T16:00:32-04:00 May 19th, 2018|WOD|Comments Off on Sunday 5.20.18 CrossFit