Snatch WOD COMPLEX AS ****
Doesn't count if you forget the DAB ;)
Technique: E2MOMx4
Squat Snatch (Singles, drop and reset)
3 reps at 65%
2 reps at 70%
2 reps at 75%
1 rep at 80%
Crossfit Open 17.3
Prior to 8:00, complete:
3 rounds of:
6 Chest to bar pull-ups
6 Squat snatches (95/65)
Then, 3 rounds of:
7 Chest to bar pull-ups
5 Squat Snatches (135/95)
*If completed, prior to 12:00, complete 3 rounds of:
8 Chest to bar pull-ups
4 Squat Snatches (185/135)
*If completed, prior to 16:00, complete 3 rounds of:
9 Chest to bar pull-ups
3 Squat Snatches (225/155)
*If completed, prior to 20:00, complete 3 rounds of:
10 Chest to bar pull-ups
2 Squat Snatches (245/175)
*If completed, prior to 24:00, complete 3 rounds of:
11 Chest to bar pull-ups
1 Squat Snatch (265/185)
We will be splitting the class in half today and practicing judging each other. Your judge may load weights for you on the snatches.
RX: Chest must TOUCH the bar EVERY SINGLE TIME (judges, please pay close attention and clearly communicate this to your athlete). Squat snatch must be caught on the way down (you may not power snatch, then overhead squat if you want to RX)
FrameWork: Sub Jumping Chin-over-bar Pull-ups for Chest to bar and Squat snatches or power snatches with an overhead squat at:
Men: 45-75-95-115-135-155 lb
Women: 35-55-65-75-95-105
LeanFit: E4MOMx3 (rest during switchover then repeat when second heat goes)
400m run
15 Air Squats
10 Alternating Dumbbell Snatches (35/25, or scale as needed)
If you do not complete all of the work within time period, reduce run down by 100m.
