2/17/18
WOD

20180217

Weightlifting:

Snatch From Knee - 3 x 2 @50%

Snatch - 2x2@65%,2x2@70%,2x2@75%,2x2@80%

Power Clean + 2 Push Jerks - 2x65%,2@70%,2@75%,4@80%

Front Squat - 5x6@75%

Snatch Grip DL from 2" Deficit - 5x3@110%(of Snatch)

CrossFit:

‍“Hot Seat”

3 Rounds:

AMRAP 3: Calorie Row

AMRAP 2: Power Snatch (95/65)

AMRAP 1: Pull-ups

Rest 2:00

Comp:

‍1. Endurance

For Time:

1600m Run

150 Calorie Row

90 Calorie Assault Bike

2. Snatch

Alternating On the Minute x 14

Even: 1 Set of Bar Muscle-Ups (Athlete’s Choice)

Odd: 3-3-2-2-1-1-1 Squat Snatch

3. Conditioning

4 Rounds For Time:

30 Power Snatches (75/55)

30 Wallballs (20/14)

30 Calorie Row

4. Skills

7 Round For Quality:

10 Strict Toes to Bar

50′ Handstand Walk