Tuesday, July 14, 2015

Kahone (left), Elias and a horse trailer: Just a typical Monday in the country. We love our hard-working crew. Way to tackle Jackie; you folks killed it!

071415 WOD

A. Warm up – coach’s choice

B. Every 2 minutes for 20 minutes (10 sets)

3 snatch lift offs + 1 snatch

Build in loads over the course of 10 sets from approximately 60-90% of your 1RM snatch

(For the snatch lift off, you’ll emulate your snatch start, raising the barbell only to the mid-knee, then pausing before returning it to the ground; work on perfect positioning during that first phase of the lift)

C. Every 6 minutes for 18 minutes (3 sets), for times:

10 hang power snatches (135/95)

20 box jump-overs (24/20)

400-meter run

Programming by CrossFit Invictus

>> On-Ramp

Every 6 minutes for 18 minutes, for times:

10 hang power snatches AHAP

20 step-ups / box jumps

300-meter run

If you have less than 30 seconds rest between rounds, scale run or reps.