13 Jul CrossFit WOD, July 14, 2018
Posted at 20:00h
in Work out of the day
07/14/2018
Metcon: Today’s metcon is intended to consist of two capacities: anaerobic/aerobic. The carry should allow you to recover for your snatches. Keep in mind there are 100 total squat snatches so these are intended to be light. You should be able to complete sets of 5 reps touch n go and maintain 80-85% effort throughout.
Warm-up
Run 400 Meters as a group then,
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Go through 5 reps of each step
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Go through 5 reps of each step
Metcon
Metcon (Time)
For time with a partner:
40-30-20-10
Squat Snatch (95, 63)
*200 Meter Farmer Carry after each set (70s, 53s)
split reps and carry as desired
40-30-20-10
Squat Snatch (95, 63)
*200 Meter Farmer Carry after each set (70s, 53s)
split reps and carry as desired
If Squat Snatches are not possible for an athlete they should perform Clusters