5/30/18
WOD

20180530

CrossFit:

Power Snatch

3-3-3-3-3

Start at 60% of Power Snatch

and increase weight each set

Then,

“Double Decker”

AMRAP 12:

15 Power Snatches (75/55)

30 Double Unders

15 Wallballs (20/24)

30 Double Unders

Comp:

Regional Week 1

Deload – Rest Week

Regional Week 2

Active Recovery Day

A. 15 Minute Light Bike

B. 10 Minute Power Snatch Technique Work (Light Loads)

C. 10 Minute Rope Climb Technique Work

Regional Week 3

1. Gymnastic Conditioning

On the 2:00 x 4 Rounds:

18/14 Calorie Assault Bike

9 Ring Muscle Ups

2. Event #4 Practice

2 Rounds:

10 Power Snatches (175/125)

12 Barbell-Facing Burpees

Rest 2 Minutes

2 Rounds:

10 Power Snatches (115/75)

12 Barbell-Facing Burpees

3. Event #5 Practice

3 Rounds:

10 Dumbbell Box Step-Overs

25′ Right Arm Overhead Dumbbell Lunge

25′ Left Arm Overhead Dumbbell Lunge

4. Event #6 Practice

16 Thrusters (155/105)

Rest :30 Seconds

12 Thrusters (155/105)

Rest :30 Seconds

8 Thrusters (155/105)

Rest :30 Seconds

Synergy:

10 Rounds For Time:

2 Wall Walks

10 Air Squats

10 KB Swings

:30 Plank