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Monday 4.24.17 Workout of the Day

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CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Strength/Skill Work:

Snatch Complex

 Every 2:15 for 5 Sets Perform 2 Power Snatch + 2 Overhead Squats (Build in Weight)


For Time: (12 Min Cap)

21-15- 9

Power Snatch S(55/35) RX(75/55) RTG(95/65)

Barbell Lunges (Back Rack)

Double Unders S(21-15- 9 Dubs or 3X Singles) RX(Double Reps) RTG(Triple Reps)


WOD Tips:

-Today’s snatch complex is building off the work we did last week. You will have a little more rest between sets and will be doing both power

snatches from the ground instead of the hang. As long as you have a solid overhead squat, you should be able to go heavier than last week. The

priority with this complex is on moving well. One of the goals of this complex is to try to go straight from the 2 nd power snatch into the overhead

squats without moving your feet. This is a good sign that you are using the proper footwork for your power snatch.

-“DubStep” will continue today’s snatch theme into the conditioning portion of class. The power snatch should be light enough that you can do 15+

reps in a row with when fresh. On your last power snatch you will back rack the bar and use that same weight for lunges. Every step will count as a

rep for the lunges. For the double unders, scaled will be doing 21-15- 9, RX will be doing 42-30- 18, and RTG will be doing 63-45- 27.

-The goal with this WOD is to be under 10 minutes so you want to choose a barbell weight that you can move well throughout. Aim to do your

power snatches in 1-2 sets, and then hang on to do all of your lunges unbroken, so you don’t have to drop the bar and pick it up again.