2/23/19
WOD

20190223

Weightlifting:

Power Snatch:

Snatch Complex

Every :90 for 6 Rounds

Start at 50% of 1rm Snatch

1 Power Snatch + 1 Overhead Squat + 1 Hang Snatch + 1 Overhead Squat + 1 Snatch + 1 Overhead Squat

Clean

5 Touch and Go Clean and Jerks Every :90 for 6 Rounds

Complete reps at 60% of 1rm Clean and Jerk

Front Squat

4x6 @70%

*2 Minutes between sets

Crossfit:

Barista

Teams of 3

For Time: (30 Minute Time Cap)

100/70 Calorie Assault

70 Clean and Jerks (135/95), 70 Toes to Bar

50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups

30 Clean and Jerks (185/135), 30 Bar Muscle-ups

100/70 Calorie Assault

Comp:

Split Jerk

On the 2:00 x 6 Sets:

2 Split Jerks

*After each set, complete 40 Double-Unders

Percentages:

Set #1 - 75% of current 1RM Split Jerk

Set #2 - 78%

Sets #3-6 - Build to a heavy double for the day.

Barista

For Time:

27/21 Calorie Bike, 27 Toes to Bar

21/15 Calorie Bike, 21 CTB Pull-Ups

15/9 Calorie Bike, 15 Bar Muscle-Ups

Directly into...

8 Power Clean and Jerks (70%)

4 Power Clean and Jerks (78%)

2 Power Clean and Jerks (84%)

1 Power Clean and Jerk (90%)