8/20/18
WOD

20180820

CrossFit:

“Powder Keg”

AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

Max Clean and Jerks (155/105)

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

Max Clean and Jerks (185/135)

Comp:

Snatch Technique:

On the 1:30 x 5 Sets:

Snatch High Pull

High Hang Pausing Squat Snatch

Low Hang Squat Snatch

Sets #1+2- 50%

Set #3 - 55%

Set #4 - 60%

Set #5 - 65%

Snatch Complex:

On the 2:00 x 5 Sets:

Power Snatch + Squat Snatch

Complete sets across here, at 80%

Pausing Snatch Pulls:

5 Sets of 2 @ 97%

Rest as needed between sets.

Back Squat:

All Sets completed "OT2:30"

6 @ 74% ... 4 @ 79% ... 2 @ 84%

6 @ 76% ... 4 @ 81% ... 2 @ 86%

6 @ 78% ... 4 @ 83% ... 2 @ 88%

Powder Keg Part #1:

In a 5:00 Window...

500 Meter Air Runner Buy-in, directly into:

1 Round: 4 Ring MU, 8 Pistols, 12 Box Jumps (24"/20")

Time Remaining: AMRAP Thrusters (135/95)

Rest 5:00

Powder Keg Part #2:

In a 5:00 Window...

350 Meter Air Runner Buy-in, directly into:

2 Rounds: 4 Ring MU, 8 Pistols, 12 Box Jumps (24"/20")

Time Remaining: AMRAP Thrusters (155/105)

Rest 5:00

Powder Keg Part #3:

In a 5:00 Window...

200 Meter Air Runner Buy-in, directly into:

3 Rounds: 4 Ring MU, 8 Pistols, 12 Box Jumps (24"/20")

Time Remaining: AMRAP Thrusters (185/135)

Synergy:

6 Rounds For Time:

15 Calorie Row

15 Burpees

15 KB Goblet Squats