20180614

S/S/S:

Snatch + High Hang Snatch + OHS

1@75%

1@80%,

1@X85%

%’s based on 20 Apr 1RM

Last time going through this complex prior to going for a new 1RM on Snatch

WOD:

Every 2 Min for 16 Min:

Set 1 and 5:

10 HSPUs

8 Cal on Ski Erg

 

Set 2 and 6:

7 Box Jumps (30/24)

10 Cal on Rower

 

Set 3 and 7:

5 Burpee Box Jump Overs (24/20)

10 Cal on Assault Bike

 

Set 4 and 8:

3 Muscle Ups

100M Run

 

Scaling Options:

HSPUs -> Pike Push Ups

video courtesy of Norcal CrossFit

 

BJ height -> as needed

 

BOBJ height -> as needed

 

Run -> 125M row

 

Cool Down:

Tricep mash – 2 min per side

 

Doorway stretch – 2 min per side

 

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