Thursday’s WOD

CrossFit 130818#

Warm-up:

4 (20 sec) Handstand Holds

6 Pistols

2 Min Max Rep DU

Skill:

None

 

Angie/For Time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats
Advance #130416:BBG1) Power Snatch + Snatch (full squat): 3X1 @ 65%, 2X1 @ 70%, 2X1 @ 75%, 1X1 @ 80% – rest 60 sec.

*Notes: These are touch & go reps. One rep would be 1 Power Snatch AND 1 Snatch.

2) Power Clean + Push Jerk: 3X1 @ 70%, 3X1 @ 75%, 2X1 @ 80% – rest 60 sec.

Conditioning (2 parts)

Part 1-

4 rounds for reps and row times of:

ME UB Deficit HSPU
Row 500m

Rest 1:1

*Notes: HSPU standard for men is two 45# plates on either side with an Ab-Mat in the middle. HSPU standard for women is one 45# plate on either side with an Ab-Mat in the middle. Kipping is allowed. Rest interval is based on total working set time. The time starts before the HSPU and the rest interval is total working time of HSPU and Row. Do not pace the row. Each round should be all out.

Part 2-

Exactly 10 minutes after part 1 complete one set each of the following:

1) ME UB Perfectly Vertical KBS 24/16kg

2) ME UB Thrusters 115/75#

3) ME HS Walk for distance (3 attempts)

*Rest as needed between efforts.