WOD 01/20/17

CrossFit 718 – A – CrossFit WOD

A1: Air Bike (Calories)

Time/Intensity/Pace
3 Minutes @80-90% Sustainable Pace

A2: Metcon (3 Rounds for reps)

2-3 RFQ of:

1 Top Down 3 Position Power Snatch/3 Snatch Balance/3 OHS/3 BTN Snatch Grip Sots Press
-5 Minute Cap

B: Power Snatch (2/2/2/2/2 @85%)

8 Minutes WU To 85% + % From Heavy Hang Snatch Single From 01/06/16; 90 Seconds Between Sets

C: Metcon (AMRAP – Rounds and Reps)

3 Minutes Max Rounds of:

10 Power Snatch (75/45)

3 Bar Muscle Up
Group 1 Will Have 7 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable); Rest 10-14 Minutes Before D.

For BMU, sub with jumping BMU or C2B or Pull Up or Kneeling Pull Ups.

For Power Snatch ensure that you are loading the bar correctly. Use 15# training bar.

Break class into two groups. Group 1 will perform C, while Group 2 Judges Group 1. Once Group 1 has completed C, they will rest 7 Minutes. While Group 1 Rest, Group 2 will Warm Up for C. After 7 Minutes Group 2 will complete C and Group 1 will Judge Group 2.

The idea is to practice both judging and being judged using competition movement standards.

D: Metcon (AMRAP – Rounds and Reps)

3 Minutes Max Rounds of:

3 Power Snatch (115/75)

5-10 C2B Pull Up
Group 1 Will Have 7 Minutes To WU + @85% Somewhat Hard Pace (Not Sustainable)

For C2B, sub with jumping C2B or kipping Pull Up or Kneeling Pull Ups.

For Power Snatch, scale the weight as needed and ensure that you are loading the bar correctly. Use 15# training bar if necessary.

Break class into two groups. Group 1 will perform D, while Group 2 Judges Group 1. Once Group 1 has completed D, they will rest 7 Minutes. While Group 1 Rest, Group 2 will Warm Up for D. After 7 Minutes Group 2 will complete D and Group 1 will Judge Group 2.