5/19/18
WOD

20180519

Olympic Weightlifting:

Tall Snatch - 3x5 Warmup- Heavier than the last

Snatch + Overhead Squat - 1@70, 2@75, 2@80, 1@85, 1@90

Clean Pull + Power Clean - 1@70, 2@75, 2@80, 1@85, 1@90

Front Squat 4x6@75% (if you did front squats during week - 4x6 Step back lunges off of 2" deficit @25% of Back Squat max)

Weighted Planks - 4 of :30 building in weight

CrossFit:

“Lava Run”

For Time:

600 Run

50 Overhead Squats (45/35)

600 Run

50 Thrusters (45/35)

600 Run

50 Front Squats (45/35)

Comp:

Regional Week 1

1. Event #3 (Modified)

For Time:

9 Ring Muscle-Ups

Handstand Walk O-Course (Towards Finish Line)

36 Pistols

Handstand Walk O-Course (Towards Starting Line)

9 Ring Muscle-Ups

Handstand Walk O-Course (Towards Finish Line)

45 Pistols

Handstand Walk O-Course (Towards Starting Line)

9 Ring Muscle-Ups

Handstand Walk O-Course (Towards Finish Line)

Rest 3 Hours

2. Event #4

2 Rounds:

10 Snatches (175/125)

12 Bar-Facing Burpees

Directly into…

2 Rounds:

10 Snatches (115/80)

12 Bar-Facing Burpees

Regional Week 2 + 3

1. Event #3

For Time:

9 Ring Muscle-Ups

Handstand Walk O-Course (Towards Finish Line)

36 Pistols

Handstand Walk O-Course (Towards Starting Line)

9 Ring Muscle-Ups

Handstand Walk O-Course (Towards Finish Line)

45 Pistols

Handstand Walk O-Course (Towards Starting Line)

9 Ring Muscle-Ups

Handstand Walk O-Course (Towards Finish Line)

54 Pistols

Rest 3 Hours

2. Event #4

2 Rounds:

10 Snatches (175/125)

12 Bar-Facing Burpees

Directly into…

2 Rounds:

10 Snatches (115/80)

12 Bar-Facing Burpees