Tuesday 8.8.17

Strength:
**From the racks.  Keep it light.  Work on GOOD OHS.   Build in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

Every 2 minutes, for 6 minutes (3 sets):
** Snatch Press + Overhead Squat with Pause x 4 reps
(perform the press, descend to bottom of OHS and hold for 2 seconds, then come up and repeat OHS for four reps)

Building in weight, and then immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch Balance x 2 reps
(pause for 2 seconds in the bottom position after each snatch balance)

** Snatch Press:  https://youtu.be/Dmv3Ukb17_A

WOD:
CrossFit Games 2017 Triple G Chipper:
For time:
70 pull-ups
60 GHD sit-ups
50 single-leg squats, alternating
40-cal. row
20 single-arm shoulder to overhead

Strict 20 min time cap.

Men use a 70-lb. dumbbell, 40-cal row
Women use a 50-lb. dumbbell, 30-cal row

Sc: Reduce reps if needed to 50/40/30/20/10
Also - substitute movements:
Assisted pull-ups or ring rows
ab-mat sit-ups
Air Squats or assisted pistols
Reduce weight on S2O

Mandi Reading