WOD 11/16/2021 - CrossFit 718

A2: Against a 6 Minute Clock:
12/10 Cal Ski (8/5)/
5 PVC Pass Throughs/
4 Each Alternating Overhead Lunges/
5 Good Mornings/
4 Muscle Cleans

B1: Snatch Skill Transfer Exercise (1 Rounds for reps)

Coach Led Snatch Skill Transfer=

For Quality-
BTN Snatch Grip Push Press/
Overhead Squat @23X1/
Heaving Snatch Balance (feet don’t move)/
Drop Snatch (no dip/feet move)
Coach led= 3 reps with your coach, 3 reps on your own…

…

B2: For Quality=
5 Power Snatch + OHS (45/35/15#)
5 Power Clean + Front Squat
5 Deadlift
+
3 Power Snatch + OHS (Light Weight)
3 Power Clean + Front Squat
3 Deadlift
+
3 Sets building from light to moderately heavy of:
1 Snatch
1 Clean
1 Deadlift

For quality with smooth controlled tempos; rest as needed

– 9 Minute Cap

…

C1: Snatch (1 Building EMOM X 9 Minutes)

Against a 27 Minute Clock-
From 0-9 Minutes EMOM, 1 Snatch Building without pressing out or missing; Rest remainder of each round

C2: Clean (1 Building EMOM X 9 Minutes)

Against the same 27 Minute (running) Clock-
From 9-18 Minutes EMOM, 1 Clean (full squat clean) Building without missing; Rest remainder of each round

C3: Deadlift (1 Building EMOM X 9 Minutes)

Against the same 27 Minute (running) Clock-
From 18-27 Minutes EMOM, 1 Deadlift Building without sacrificing form too much; Rest remainder of each round

D:3 RFQ of:
:30 Seconds Each Leg Couch Stretch
:30 Seconds Each Leg Pigeaon Pose
:30 Seconds Each Side Prone Scorpion