11/17/18
WOD

20181117

Weightlifting:

Snatch - 4x3 Snatches - 3 Quick Singles(NOT Touch and Go!!) @75%

Clean - 8 x Clean +Front Squat + Split Jerk @75% of C&J

Back Squat - 5x6@75%

Weighted Situps - 4x15

CrossFit:

Boxed Out

For Time:

800 Meter Run

21 Hang Power Snatches (95/65)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches (95/65)

15 Burpee Box Jumps (24/20)

200 Meter Run

9 Hang Power Snatches (95/65)

9 Burpee Box Jumps (24/20)

Comp:

Hang Power Clean and Jerk

On the 2:30 x 5 Sets:

2 Hang Power Cleans + 1 Push Press

2 Hang Power Cleans + 1 Push Jerk

2 Hang Power Cleans + 1 Split Jerk

Set #1 - 55% of 1RM Clean and Jerk

Set #2 - 60% of 1RM Clean and Jerk

Set #3 - 65% of 1RM Clean and Jerk

Sets #4-5 - 70-80% of 1RM Clean and Jerk, based on feel.

Jerk Complex

Take 8:00 to build to a Heavy Complex:

6 Push Jerks + 4 Spit Jerks

Gymnastics Conditioning

For Time:

5 Legless Rope Climbs

10 Ring Muscle-Ups

5 Legged Rope Climbs

10 Ring Muscle-Ups

Boxed out

For Time:

800m Run, 21 Hang Power Snatches, 21 Burpee Box Jumps

400m Run, 15 Hang Power Snatches, 15 Burpee Box Jumps

200m Run, 9 Hang Power Snatches, 9 Burpee Box Jumps

Barbell - 95/65

Burpee BJ - 24"/20"