5/18/19
WOD

20190518

Weightlifting:

Snatch

20 Minutes to establish a Heavy Single Hang Snatch - From just above

the knee

Clean

20 Minutes to establish a Heavy Single Hang Clean and Jerk - From just

above the knee

Back Squat

:30 Amrap @40% of 1rm

:30 Amrap @45% of 1rm

:30 Amrap @50% of 1rm

:30 Amrap @55% of 1rm

Every 2MO2M start a new round

Crossfit:

Tag Team

Teams of 2:

For time:

1 Mile Run

40 DB Hang Clean and Jerks

50/35 (2 DBs )

800m Run

40 DB Thrusters 50/35

400m Run  

40 Alt. DB Snatches (1DB)

*Both Partners Run

*Split Reps in half for DBs

Comp:

Snatch

20 Minutes to establish a Heavy Single Hang Snatch - From just above

the knee

Clean

20 Minutes to establish a Heavy Single Hang Clean and Jerk - From just

above the knee

Back Squat

:30 Amrap @40% of 1rm

:30 Amrap @45% of 1rm

:30 Amrap @50% of 1rm

:30 Amrap @55% of 1rm

Every 2MO2M start a new round

Tag Team

Teams of 2:

For time:

1 Mile Run

40 DB Hang Clean and Jerks

50/35 (2 DBs )

800m Run

40 DB Thrusters 50/35

400m Run  

40 Alt. DB Snatches (1DB)

*Both Partners Run

*Split Reps in half for DBs