4/20/18
WOD

20180420

Crossfit:

Handstand Pushup Practice:

4 sets of 5 at Hardest Progression

For Time:

1,000 Meter Row

30 Deadlifts (225/155)

50 Lateral Barbell Burpees

Comp:

‍1. Close Grip Overhead Squats

5 Sets of 3 Reps

On the 3rd Repetition, 7 Second Pause in Bottom.

2. Snatch Primer

Build to a Moderate Load in 5 sets:

Tempo Snatch Deadlift (7 Seconds to Stand)

2 Hang Squat Snatches

3. Snatch

On the 90 Seconds x 10 Sets:

1 Tempo Snatch Deadlift

1 Snatch Pull

1 Full Squat Snatch

Start light and build working on technique off the floor.

4. Stamina

On the Minutes x 5:

5 Touch and Go Squat Snatches

Athletes choice on weight.

5. Conditioning

For Time:

2,000m Row

30 Deadlifts (275/185)

50 Barbell-Facing Burpees