Monday Mayhem

Posted: 6th August 2018 by jruffing27 in Uncategorized
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CrossFit Tiffin – CrossFit

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Warm-up

Coach’s Choice (No Measure)

*Follow along with your coach for 7-10 minutes in preparation for today’s WOD.

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

The weight should be constantly building throughout the 18 minutes of this session.

High-Hang Snatch (2, 2, 2)

Every 2 minutes, for 6 minutes (3 sets):

High Hang Snatch x 2 reps

Hang Snatch (2, 2, 2)

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 2 reps

2 Snatch Lift-Offs + Snatch (1, 1, 1)

A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.
Every 2 minutes, for 6 minutes (3 sets):

2 Snatch Lift-Offs + Snatch

Metcon

For time: Row/Burpee/HPS (Time)

For time:

1000 Meter Row

30 Burpees Over the Barbell

15 Hang Power Snatches (155/105 lbs)

Buy-Out

Metcon (No Measure)

3 sets of each:

Station 1 – Snatch-Grip Romanian Deadlift x 8 reps @ 4011

Station 2 – Single-Arm Dumbbell Row x 8 reps each @ 2111

Station 3 – Side Plank x 45 seconds each side

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