2/8/19
WOD

20190208

CrossFit:

Twenty Something

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

Comp:

3 Position Squat Snatch

On the 1:30 x 5 Sets:

3-Position Squat Snatch

Each complex entails 3 repetitions:

High Hang Squat Snatch (Pockets)

Hang Squat Snatch (Knee-Level)

Squat Snatch (Floor)

Set #1 - 60% of 1RM Snatch

Set #2 - 63% of 1RM Snatch

Set #3 - 66% of 1RM Snatch

Set #4 - 69% of 1RM Snatch

Set #5 - 72% of 1RM Snatch

Twenty Something

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24"/20")

30 Toes to Bar

30 Calorie Row

Stamina Builder

For Time:

50 Double-Unders, 20' Handstand Walk

50 AbMat Sit-Ups, 20' Handstand Walk

40 Double-Unders, 20' Handstand Walk

40 AbMat Sit-Ups, 20' Handstand Walk

30 Double-Unders, 20' Handstand Walk

30 AbMat Sit-Ups, 20' Handstand Walk

20 Double-Unders, 20' Handstand Walk

20 AbMat Sit-Ups, 20' Handstand Walk

10 Double-Unders, 20' Handstand Walk

10 AbMat Sit-Ups, 20' Handstand Walk

Body Armor

3 Supersets:

12-21 Close Grip Pushups

12 Chest Supported Row

Into...

3 Supersets:

16 Face Down DB Reverse Flys

Max Effort L-Sit Hold

Rest 1:30 between sets.

Synergy:

Deadlift Strength:

12 KB RDL's + 20 Stepback Lunges

*4 sets

Then,

Core Power

Teams of 2:

20 Min. Amrap:

40 Abmat Situps

40 DB Snatches

40 DB Hang Clean and Jerks

*use 1 DB for both movements