1/7/19
WOD

20190107

CrossFit:

Hang Power Clean

Build to a heavy double

DT

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105

Comp:

Snatch Primer

8 Sets:

1 Power Snatch

1 Snatch Balance

1 High Hang Pausing Squat Snatch

Set #1 - 50% of 1RM Snatch

Set #2 - 53%

Set #3 - 56%

Set #4 - 59%

Set #5 - 62%

Sets #6+7+8 - 65%

Snatch

On the Minute x 10:

1 Snatch Deadlift

1 Floating Squat Snatch*

Minute 1 - 60% of 1RM Snatch

Minute 2 - 63%

Minute 3 - 66%

Minute 4 - 69%

Minute 5 - 72%

Minutes 6-10 (5 Lifts) - Build to a Heavy for the Day

DT

5 Rounds:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx – 155/105

Stamina Builder

1-2-3-4-5-6-7-8-9-10:

Barbell-Facing Burpees

Toes to Bar

Synergy:

Clock In

10 Min. Amrap:

1 DB Squat

1 Burpee

2 DB Squat

2 Burpee

*continue adding 1 rep to each movement for 10 minutes

*using 2 DBs on the squats

Then,

Clock Out

8 Minute Amrap:

20 Walking Lunges

20 Abmat Situps

10 Hanging Knee Raises