WOD

04/05/2019

By April 1, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Full Snatch Tech. Warm Up (No Measure)

3 Tall Muscle Snatch

1 Paused OHS

3 Power Muscle Snatch

1 Paused OHS

3 Low Hang Muscle Snatch

1 Paused OHS

3 Tall Power Snatch

1 Paused OHS

3 Power Position Power Snatch

1 Paused OHS

3 Low Hang Power Snatch

1 Paused OHS

3 Tall Snatch

3 Power Position Snatch

3 Low Hang Snatch

then:

Complex

4rds adding weight each time while subtracting one position

1 Tall Position Squat Snatch

1 Power Position Squat Snatch

1 Low Hang Position Squat Snatch

1 Floor Position Squat Snatch

Weightlifting

Power Snatch (Hit a 2RM)

Metcon

Metcon (Time)

EMOM for 10min

:30sec Hollow Hold

:30sec Max Plank KB Passes from R to L 26/18

then

50 thrusters for time 95/65 (5min Cap)

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