12/3/18
WOD

20181203

CrossFit:

Jump Start

For Time:

60 Double Unders

30 Dumbbell Snatches (50/35)

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Toes to Bar

60 Double Unders

30/21 Calorie Row

60 Double Unders

30 Dumbbell Snatches (50/35)

Comp:

Stamina Squat

Alternating "On the Minute" x 12 (6 Rounds):

Odd Minutes - 3 Front Squats

Even Minutes - 6 Back Squats

*Both* lifts are performed with the same load:

70% of our estimated 1RM Front squat.

Snatch Complex

On the 2:00 x 5 Sets:

1 Power Snatch

1 Hang Squat Snatch (knee-level)

1 Squat Snatch

Our aim is to hold onto the bar for all (3) repetitions, and our focus is technique and positions (versus maximal loading).

Set #1 - 70% of 1RM Snatch

Set #2 - 75%

Sets #3+4+5 - 75-80%

Ring Muscle-up Test

AMRAP 2: Ring Muscle-Ups

Rest 1 Minute

AMRAP 2: Ring Muscle-Ups

Enter both totals from the AMRAP's below, and the system will compute the sum total. Entering both sets separately will give us better information when we repeat this benchmark at the end of the training cycle.

Jump Start

For Time:

60 Double-Unders, 30 Dumbbell Power Snatches

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Toes to Bar

60 Double-Unders, 30/21 Calorie Row

60 Double-Unders, 30 Dumbbell Power Snatches

Rx Dumbbell - 50/35

Synergy:

Ring Rows

5x8 -as hard as possible

Then,

Lance Armstrong

2 Mile Bike

30 Lunges

2 Mile Bike

30 Hand Release Pushups

2 Mile Bike

30 Situps

2 Mile Bike