luCFE:

MOB

5 RFT:

10 Donkey Kicks

20 Situps

800m Run

 

CF:

MOB

Back Squat:

1 by 10@ 60% / 1 by 10 @ 65% /1 by 8 @ 70% /1 by 8 @75%

Front Squat:

1 by 5 @ 60%/ 1 by 5 @ 65%/ 1 by 5 @ 70%/ 1 by 5 @ 70%

 

Then: JUDGE WOD: SB IND WOD #2

Please take 10mins to Warm up to 85% of your 1RM Snatch.

IND WOD #2: RX

4M to Establish your 2Rep Max Snatch

First Rep comes from the Ground. Second Rep comes from the Hang Pos anywhere above the Knee. The Barbell may NOT touch the ground between Reps 1 and 2. You may Drop the Barbell after you have shown control of the Barbell overhead after the 2nd Rep. Wrists over Shoulders over Hips over Feet. You may Power Snatch, Squat Snatch, or Split Snatch the Barbell.

Rest 1 Min and Then:

Max Reps Pullups. Once the Athlete Touches the Bar they May not Come off the Bar until they are Finished. If the Athlete comes off the bar they are Finished and Score will be Total Reps Accumulated. You may Kip, Butterfly or do Strict Pullups. Chin must be visibly seen over the bar and you must have a full lock out of both arms at the bottom of the Pullup.

 

IND WOD #2: SCALED

4M to Establish your 2Rep Max Snatch

First Rep comes from the Ground. Second Rep comes from the Hang Pos anywhere above the Knee. The Barbell may NOT touch the ground between Reps 1 and 2. You may Drop the Barbell after you have shown control of the Barbell overhead after the 2nd Rep. Wrists over Shoulders over Hips over Feet. You may Power Snatch, Squat Snatch, or Split Snatch the Barbell.

Rest 1 Min and Then:

Max Reps Chest to Floor Pushups.

 

$$ In Remaining Time Work with your Coach on the HSPU and Progressions

CrossFit Solafide

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