Monday June 19

June 18th, 2017
by:

Strength / Skillwork

Snatch
3-3-3-3-1-1-1-1
Below is a recommendation to progress to your 1RM:
Sets of 3 @ 40-50-60-70
Sets of 1 @ 80-90-95-100%

WOD

Class Wide AMRAP, 20:00

  • Burpees
  • Over-box Jumps, 24/20″
  • Wallballs, 30/20# @ 9/8′
  • Cleans, 95/65#
  • Calorie Row

[1 Rule: you must do reps in multiples of 10. 10, 20, 30, etc…
Not unbroken, but before switching exercises]

Score = Total # of reps done divided by the # of participants + the total 1RM poundage of the participants. Make sure not to count the weight of anyone in the class who snatches but does not do the class WOD.
Example: a class of 6 athletes Snatch a total of 660lbs. and do: 160 Burpees, 140 Overbox Jumps, 240 Wallballs, 200 Cleans, 300 calorie Row
= 660/6+160+140+240+200+300
= 1150 “Reps”

Because the score is total reps you may do as many reps as you want of any movements and as few of any of the others.
Use pen and paper to keep track of reps. Record the number you did whenever you switch stations.

Elements

10 Rounds of:

  • 5 push-ups
  • 5 ring rows
  • 10 Goblet Squats, 30/20#
  • 5 Supermans
  • 5 Leg Lifts + Oil Drill w/ twist