140108 Wednesday

CFA_BCBD-241

Main – CrossFit

Warm-up (No Measure)

AMRAC in 10 minutes
Mobility+ 4-8:
Snatch Press-Under,
C2B Pull-ups (Strict Rnd 1),
Box Jump (Step-down Rnd 1),
Axle NGHP.

Strength/Skill Development

A1. : 3-Position Snatch (High to Low) (Hi hang + Mid-thigh+BTK x 4 sets. Rest 10s. )

Mid-hang snatch, BTK Snatch, Snatch from the floor. Complete power or full squat as appropriate for load per set & your present ability.

A2. : Box Jumps (AMRAP in 15s x 4. Rest 2 minutes)

WOD

Metcon (Time)

16, 12, 10, 8, 4
OHS (70-80% of today’s best Snatch complex NTE 105/75lbs)

DB BSU -Moderately tough load to lower box NTE 20/16″

Cash-out

500m Row (Time)

Max Effort 500m Row

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