S/S/S:

Squat Snatch

4@75%

3@80%

3@85%

 

sets start every 3 min

 

Based on 1RM on 23 Aug

Video courtesy of CrossFit HQ.  Third time going through this progression for Snatch this cycle.  The weght %s are the same as last time, bt the reps are higher, so round time increases to 3 min a round.

WOD:

For Time:

90 Double Unders

200M Run

45 Double Unders

400M Run

45 Double Unders

400M Run

90 Double Unders

200M Run

 

Scaling Options:

DU -> attempts through 90 rope contacts

 

Run -> Row 250 and 500M respectively

 

Cool Down:

Calf stretch on rig 2X30 sec per side

 

Pigeon pose – 2X 1 min per side