5/7/18
WOD

20180507

Congratulations to the athletes that competed at Lifto De Mayo this weekend!

CrossFit:

Push press:

4x8@70%

Then,

“Fran”

21-15-9:

Thrusters (95/65)

Pull-Ups

Comp:

1. Handstand Walk Obstacle Course

15 Minute Practice

Not meant to be fatiguing – purely practice.

2. Snatch Primer

6 Sets:

Power Snatch + Overhead Squat + Snatch Balance + Squat Snatch

Technique loads. Drop bar after Snatch Balance.

3. Snatch

On the Minute For As Long as Possible:

20 Double Unders + 1 Snatch

Weights starts at 185/135 and increase by 10/5

4. Conditioning

4 Rounds For Time:

27 Calorie Air Runner

9 Ring Muscle-Ups

3 Squat Snatches (225/155)

Rest 5:00

‍4 Rounds For Time:

27 Calorie Assault Bike

9 Back Squats (225/1555)

3 Clusters (225/155)

5. Midline

21-18-15-12-9:

Calorie Row

Med-ball GHD Sit-Ups (20/14)