pic courtesy of CrossFit 623

For those the haven’t registered yet for the 2015 Westside Brawl, get on it!  As of right now, there are 7 spots open in Female RX, 5 in Female Scaled, 5 Male Scaled, and 8 Male Teen (if you have any teenagers that want to compete).  Also, if you are looking to volunteer, sign up!  Click on the pic for more info.

OLYMPIC LIFTING WORK:

3-Position Snatch (Hang, Above Knee, Ground)
5×1 Work to a heavy single

Post highest successful weight to Comments

Goal is to not let go of the bar during the entire sequence

STRENGTH:

Back Squat
A) 4×5 Work to 5RM
B) 4×15 Box Jumps 24/20*

Post highest successful Back Squat weight to Comments

*A and B work is done as supersets.  For example, perform a set of 5 Back Squats rest 60 seconds, then perform the 5 Box Jumps, then rest 60 seconds.  Repeat until all sets are complete

WOD:

17Min AMRAP:
5 Muscle Snatches (95/65)
10 Cal Row * Dampner set @ 7
2 Muscle Ups

Post number of successful round to Comments

Scaling options:

– If Muscle Snatch weight is too high, use 70% of your 5RM Power Snatch from 10 Dec.  Click here to check

-If you cannot do Muscle Ups, perform 6 Pull Ups and 6 Ring Dips per round

Video courtesy of Will Flemming.  With the muscle snatch, you are getting the same explosion out of the hip, just there is absolutely no re-bend in the knees.  Simply let them bar get as high as possible and flip over to lock out.  Do not sacrifice form for speed on the reps though.  Still keep the body in proper position throughout the movement.