WODs

CrossFit WOD, May 16, 2019

By May 12, 2019 No Comments
Judith

Warm-up
Warm-up
Coach’s Choice

Weightlifting
Power Snatch + Hang Power Snatch (E2M x 5, Complex AHAP)
Every 2 minutes for 10 minutes perform 1 Power Snatch + 1 Hang Power Snatch complex. Increase the weight each round and hold on to the bar for both lifts. No resetting between. Record your heaviest complex.

Metcon
Judith
4 Rounds for reps:

In 3 Minutes:
500/400m Row
Max Power Snatch in remaining time

: 1 Min Rest :

Rx = 115/75#
Rx+ = 135/95#

* Score is Power Snatches completed in the remaining time

Scaling – 1.) 500/400m Ski/1500/1200m Bike 2.) Snatch weight

Extra Work
Snatch Grip RDLs (3 x 12)
Same weight across for all 3 sets.
Tricep Kick Backs (3 x 12)
Using a pair of DB. Same weight all 3 sets.
May Challenge Week 2
1 Min AMRAP:

Box Jumps 24/20"