WOD 03/10/17

CrossFit 718 – A – CrossFit WOD

A1: Warm-up (No Measure)

3 Minutes of:

Overhead Mobility=

https://www.youtube.com/watch?v=HgEgIGE2ZI8

A2: Metcon (3 Rounds for reps)

3 RFQ of:

10 PVC Pass Through

15 Banded Pull Apart

20 Banded Good Morning
@Easy pace and tempos.

A3: Metcon (Time)

For Time: 250M Row/

30 BallSlam (20/15#)
@ 80-90% Sustainable Pace; 2 Minutes Rest Before B1.

Damper 5/3

B1: Metcon (2 Rounds for reps)

2 RFQ of:

3 Hang Snatch Pull

3 Hang Muscle Snatch

3 Hang Power Snatch
@ Easy Pace; Rest as needed.

Use 45/35/15#/PVC

Hang Snatch Pull=https://www.youtube.com/watch?v=HwkGT4ZtyOw

Hang Muscle Snatch=

https://www.youtube.com/watch?v=FS3KNzpQCdk

Hang Power Snatch=

https://www.youtube.com/watch?v=-zSQqTHdLA4

B2: Hang Power Snatch (15 Minutes To A Challenging Double)

Build up heavy with no misses; Rest as needed between working sets.

C: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 of:

3-5 Chest To Bar

6 Power Clean (95/65)

8 Box Jump (24/20″)

10 WallBall (20#-10’/14#-9′)
6 Minutes To WU + @85% Somewhat Hard Pace; Walk/Stretch 7 Minutes