070914 – Wednesday – Power Snatch, Hang Snatch, OHS, Snatch-Grip Jerk

Anxiously watching and mentally preparing for the challenge ahead...

Anxiously watching and mentally preparing for the challenge ahead…

CrossFit Class

5 Rounds, for maximum load:

7 Cycles:
Power Snatch +
Hang Snatch +
OHS +
Snatch-Grip Jerk from the Back +
OHS

Complete this workout with the same format in mind as the Bear Complex, i.e. movements can be compounded as desired and rest is acceptable so long as the bar is never put down during a round.

Rest as needed between rounds. Athletes should attempt what they anticipate will be their heaviest set on their third round.

Mobility:
Shoulder Smash with Lax Ball (2 minutes per side)


OLY Class

Sotts Press:
3-3-3-3

Snatch Balance:
3-3-2-2-1-1

Snatch Starts:
3-3-3-3


Endurance Class

Part One:
Plyometric Drills

Part Two:
Death by 10 M

…Rest 5 Minutes…

2 x 400 M with 2 minutes rest


Competition Class

http://dorealwork.com/category/wod/

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 •  Jul 08, 2014

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