2/13/18 – CrossFit

CrossFit Workout of the Day:

Skill: (15 min)
Snatch Complex Technique

Comp/Alternate Skill:
3 sets of
– 2-4 strict muscle ups
– 5-8 strict hspu
*MU transitions and box hspu if unable to do the full movements

Strength: (15 min)
Hang Snatch (HH) + Full Snatch + Overhead Squat
[50/3 60/2 70/1 75/1 80/1]

*L1 & L2 Hang Snatch only

WOD: (20 min)
– 10 Rounds –
3 Muscle Ups
2 Squat Snatches
10 Bar Over Burpees

[16 Minute Cap]

L1: Ring Rows, Light Barbell PSn, Step Over
L2: Asst Dips or MU Transitions, 95/65# PSn
L3: Ring Dips (2x), 135/95#
L4: 165/115#
Comp: 205/135#

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