WM
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Trigger/Warm-up/Mobilise/Activate
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1a) 3 Position Power Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
3-3-3
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** Last completed on 31 July 2014, 28 August 2014 and 25 Sept (Increase load by 1-5 kg)
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Score = Load (*Beginners remain at 75% of their power snatch 1 RM or go up 1-5 kg from your previous loading)
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then…
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1b) 3 Position Snatch (1st position – High Hang; 2nd position – Knees; 3rd position – Floor)
3-3-3
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** Last completed on 28 August 2014 and 25 Sept (Increase load by 1-5 kg from your previous loading)
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Score = Load (*Beginners remain at 70% of their snatch 1 RM)
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then…
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2) Complete the following “HSPU Biathlon” for time:
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21 Strict HSPU’s
200 m Run
15 Strict HSPU’s
200 m Run
9 Strict HSPU’s
200 m Run
21 Kipping HSPU’s
200 m Run
15 Kipping HSPU’s
200 m Run
9 Kipping HSPU’s
200 m Run
* After going vertical for the HSPU, if your feet touch the ground then you need to complete a penalty run of 50 m. I.e. you can rest in the handstand position.
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Time Cap = 15 min
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Score = Time or Time Cap plus 1 sec/rep missed
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Cool-down/Trigger Ball/Foam Roll/Stretch
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Featured Image – Team “Worm Bob Final” at the 2014 Reebok CrossFit Games – Shawn won the Masters 40-44 division (Image courtesy of CrossFit, Inc.)
