WOD for Monday, Oct 09, 2017

SNATCH

A. 15’ to build a heavy snatch complex (sn. pull + snatch.)
B. 5-7* 3+3 Snatch push press + OH squat (2” pause bottom).
C. Emom 10’: 2 hip power snatch + 1 snatch balance

SCORE: complex weight

BACK SQUAT

Warm up sets
5@30%, 5@40%, 5@50%, 5@60%.

Working sets
6*3@70-80%
La primera rep es tempo 5510
La segunda y tercera rep es profunda y explosiva.
Objetivo en todas las reps mantener el tronco vertical, rodillas fuera y bajar muy, muy profundo.

CrossFit Games Open WOD 12.4 / 13.3

12 min AMRAP of:

  • 150 wall balls (20 pound ball to 10′ target / 14 pound ball to 9′ target)
  • 90 double unders
  • 30 muscle-ups

GYMNASTICS

Amrap 10’
10 hspu
rest 15”
9 hspu
rest 15”
8 hspu
rest 15”
… 1
SCORE = total reps

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