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WOD 081418: Snatching Up The Week!


CrossFit: Strength: 1 Power Snatch +1 Hang Squat Snatch 5 Sets Working Up in weight Conditioning: 15 Minute EMOM 1) 10 OHS (115/75) 2) (15/10) Cal Row 3) ME Double Unders (Singles, SSD) RX+: 15 Minute EMOM 1) 10 OHS (135/95) 2) (12/9) Cal Ski 3) ME Double Unders Hybrid: WOD 1: 15 Min AMRAP

CrossFit:
Strength:
1 Power Snatch +1 Hang Squat Snatch
5 Sets Working Up in weight

Conditioning:
15 Minute EMOM
1) 10 OHS (115/75)
2) (15/10) Cal Row
3) ME Double Unders (Singles, SSD)

RX+:
15 Minute EMOM
1) 10 OHS (135/95)
2) (12/9) Cal Ski
3) ME Double Unders

Hybrid:
WOD 1:
15 Min AMRAP
5 Chin ups
10 KB Sumo DL (x2 – 32/24)
15 Medball Jacks
20 Slider Mountain Climbers

WOD 2:
Use a single dumbbell

BootCamp:
WOD 1:
12 min Max Effort EMOM
Wall Walk + 4 Shoulder touches
T2B/K2C/V-Up
CAL Bike

WOD 2:
15 min AMRAP
5 Chin ups
10 KB Sumo DL (x2 – 32/24)
15 Medball Jacks
20 Slider Mountain Climbers
200m Run

Barbell Mechanics:
1 Snatch Balance + 2 OHS
(3) x 1 + 2 – just the bar – light weight

1 Snatch DL + 2 Pos. (1 below the knee + 1 mid-thigh) Full Squat
(3) x 1 + 1 + 1 @ a feeling of 70% effort

Snatch Grip RDLs
5 x 75%, 5 x 80%, 5 x 85% of a feeling – hard but not to failure.

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