WOD 4.16.14

Main – CrossFit

Look to the left for the “Technique Video” on Snatch Pull and Clean Pull

Warm-up

Garage Games WORLD 3 (No Measure)

2 Rounds NOT for time –
200M Row
100 Single Unders
40′ of each: butt kickers, frankensteins, burpee broad jump
10 push-ups
10 sit-ups
10 GHD back extensions

Weightlifting

1: Snatch Pull (3 X 2)

You must stay at the tempo of 3sec up and 3sec down with a 1sec rest at both the top and bottom. If you are unable to maintain that tempo, you are too heavy.

Rest 2min between sets

2: Clean Pull (3 X 2)

You must stay at the tempo of 3sec up and 3sec down with a 1sec rest at both the top and bottom. If you are unable to maintain that tempo, you are too heavy.

Rest 2min between sets

Metcon

DL Box Jump (Time)

3 rounds
5 Deadlifts 315/205
10 box jumps 30/24″
RX+ Does:
21-15-9
DL 315/205
Boxjumps 30/24

If 315/205 is heavy for you, stick wtih RX, if it is light, go RX+

Cool Down

Coaches Choice

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