WOD

04-10-19

By April 10, 2019 April 12th, 2019 No Comments

CrossFit Blade, CrossFit Blade North, Safeway/ Albertsons – CrossFit

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Crazy Train (20 Rounds for weight)

EMOM 5:

7 TNG Power Snatch For Total Load

-1 Minute Rest

EMOM 5:

5 TNG Power Snatch For Total Load

-1 Minute Rest

EMOM 5:

3 TNG Power Snatch For Total Load

-1 Minute Rest

EMOM 5:

1 Power Snatch For Total Load

*Enter a score of load for each minute, as long as all sets are UB for assigned rep scheme per minute. If a minute is missed where assigned reps are not achieved, that minute does not count toward total score.

**Athletes can stay at the same load for each EMOM or gradually build.

Scale: Clean for Snatch

Warm-up

BB SNATCH PRIMER:

5 X Snatch Pull

5 X Snatch High Pull

5 X Muscle Snatch

5 X BTN Push Press

5 X BB Power Snatch

Proceed to warm up TNG Reps to starting load.

Power Snatch (1 X 7 )

If you did consecutive sets at the same weight then adjust set number.

Power Snatch (1 X 5)

If you did consecutive sets at the same weight then adjust set number.

Power Snatch (1 X 3 )

If you did consecutive sets at the same weight then adjust set number.

Power Snatch (1 X 1)

If you did consecutive sets at the same weight then adjust set number.

Cool Down

1. Hamstring Floss: 3 min per side

2. Hamstring Smash w/ Ball or Roller: 3 min per side

3. Hip Floss: 3 min per side

4. Shoulder Floss: 3 min per side