Wednesday, July 16, 2014

Snatch, OHS, DL Burpee



hint hint! --- WATCH THIS VIDEO!! You "might" need to know this for tomorrow.

EMOM for 10 minutes for perfect form
1 Power Snatch
1 Squat Snatch
2 Overhead Squats

then

6 rounds for reps of
30sec Deadlift (RX - 275/185, Porch - 225/155, Pack - 185/135, Pups - 135/95)
30sec Rest
30sec Burpee
30sec Rest
 
Post load and reps to comments.

2 comments:

Carport Crossfit said...

Tomorrow's WOD is

15 minutes to establish Max Hang Clean & Jerk

then

Double Under Ladder
With a continuously running clock do ten double unders (DU) the first minute, 11 DUs the second minute, 12 DU's the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments. Compare to 9/20/12.

Puma said...

Snatch complex @ 75#

115 reps on the WOD @ 185#