2/4/18
WOD

20180205

CrossFit:

‍Overhead Squat: Heavy Single

‍9-15-21

‍Chest to Bar Pull-ups

‍Burpees

‍Overhead Squats (95/65)

Comp:

1. Snatch Primer

On the :90 Seconds x 3 Rounds

2 Pausing Overhead Squats

2 Snatch Balances

2 High Hang Squat Snatches

Performed at 40%

2. Snatch From Blocks (Knee Level)

7 Sets of 2:

1×2 @ 60%

1×2 @ 65%

1×2 @ 70%

1×2 @ 75%

Final three sets: Build as you see fit.

3. Deficit Snatch Pulls (2″)

5×2 @ 90%

4. Back Squat

Build to a Moderately Heavy Single

Followed by:

2×2 @ 90%

2×4 @ 84%

1×10 @ 75%

5. Conditioning

3 Rounds:

9 Ring Muscle-ups

15 Burpee Box Jump Overs (24/20)

21 Overhead Squats (135/95)

6. Row Recovery

30:00 Recovery Row