Tuesday 10.17.17

 Justin K.

Justin K.

PLEASE READ!
KEEPIN' IT CLEAN:
Chalk - If you take chalk out of a chalk bucket please make sure it gets back in the bucket.  Also, keep it out of the way of athletes and equipment so it doesn’t get smashed and ground into the floor.

Every 2 minutes:

Two sets of:
45/35 lbs Bar Tall Snatch x 3 reps
-then-
Six sets of:
2 Snatch Pulls + 1 Hang Snatch + 1 Snatch @ 70-75%
(drop the barbell between the two pulls and snatch, and between the hang snatch if you need to – it’s more important that you work on perfect positioning and mechanics)
*Build to a load that is heavy, but allows you to maintain mechanics.

New athletes to CrossFit:
8 sets every 2 minutes:
2 Hang Snatch Pulls + 2 Hang Power Snatch
*Keep the barbell close to the body*

WOD:
From 0:00-3:00, run 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, run 400 meters then do 155/105. clean and jerks
Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, run 400 meters then do 155/105. clean and jerks

Score:  total pull-ups/ total clean and jerks

Sc:  jumping pull-ups or ring rows
115/75 or 95/65 or less

Mandi Reading