Wod 2/3/16

Skill: Power snatch

Met-con
Open 14.1
AMRAP 10′
30 DOUBLE UNDERS
15 POWER SNATCH 35/ 25

Score: round e reps

—One&Only team competitor–

Strength:

1: 8 Rounds (16 Minutes) – EMOM, perform:

-Odd minute: 1x Snatch balance + 1x overhead squat (Work up to a max for the day)

-Even minute: 5x 1x toes to bar + 1x chest to bar pull up complex

*If you are efficient that this 1+1 complex, add in a bar muscle up after the chest to bar pull up.

Work Capacity: “CrossFit Open WOD 12.2″: Proceed through the sequence below completing as many reps as possible in 10 minutes of:

-30x snatch (75#/45#)
-30x snatch (135#/75#)
-30x snatch (165#/100#)
-As many reps as possible x snatch (210#/120#)

Core: 5 rounds:

-10x hollow rocks

-10x V-ups

-10x tuck ups

-10 second hollow hold

-Rest 30 seconds

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