WM

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Trigger/Warm-up/Mobilise/Activate

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1) High Hang Snatch

3-3-3-3-3 (Count sets with a load of >80% of 1RM)

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Score = Load

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Scaling:

PVC & Bar drills as directed by coach

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Then…

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2) Complete the following for time:

21 Hang Power Snatches (60 kg / 40 kg)

100 DU’s

15 Hang Power Snatches (60 kg / 40 kg)

80 DU’s

9 Hang Power Snatches (60 kg / 40 kg) 

60 DU’s

6 Hang Power Snatches (60 kg / 40 kg) 

40 DU’s

3 Hang Power Snatches (60 kg / 40 kg) 

20 DU’s

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Time Cap = 12 min

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Score = Time or Time Cap Plus 1 Sec per Rep Missed

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Scaling:

Complete the following for time:

21 Hang Power Snatches (Appropriate loading – 60% of your HH Snatch loading above)

100 Single skips

15 Hang Power Snatches

80 Single skips

9 Hang Power Snatches 

60 Single skips

6 Hang Power Snatches

40 Single skips

3 Hang Power Snatches  

20 Single skips

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – An athlete sprints to the finish at this past weekend’s Super Regional (Image courtesy of CrossFit, Inc.)