WM
.
Trigger/Warm-up/Mobilise/Activate
.
1) High Hang Snatch
3-3-3-3-3 (Count sets with a load of >80% of 1RM)
.
Score = Load
.
Scaling:
PVC & Bar drills as directed by coach
.
Then…
.
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
.
Time Cap = 12 min
.
Score = Time or Time Cap Plus 1 Sec per Rep Missed
.
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
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – An athlete sprints to the finish at this past weekend’s Super Regional (Image courtesy of CrossFit, Inc.)
