2/5/19
WOD

20190205

CrossFit:

Double Bubble

AMRAP 15:

25 Double Unders

5 Power Snatches (135/95)

25 Double Unders

5 Bar Muscle-ups

Comp:

Tempo Power Snatch

10 Sets:

1 Tempo Power Snatch

From the ground to knee level, take a full (5) seconds to slowly bring the bar into position. At the moment the bar crosses over the knee, accelerate into an aggressive extension, into a full power snatch. In the catch position, pause for a full 3-seconds.

Rest as needed between sets, but aim to keep it to 1:00 or less. Technique loads today.

Sets #1+2+3 - 60%

Sets #4+5+6 - 65%

Sets #7+8 - 70%

Sets #9+10 - 70-75%, based on feel.

On the 0:00

Double Bubble

AMRAP 15:

25 Double-Unders, 5 Power Snatches (135/95)

25 Double-Unders, 5 Bar Muscle-Ups

On the 20:00

Not for Score:

10:00 of Handstand Walk Practice

On the 40:00

Stamina Conditioning

On the 4:00 x 3 Sets:

15 GHD Sit-Ups

15/12 Calorie Row

15 Kipping HSPU

Synergy:

Upper Case

5 Rounds For Time:

500m Row

15 Ring Rows

15 Hand Release Pushups

50 Single Unders