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WOD - Tuesday, 2/13/2018

WU:
With an empty PVC or barbell:
3 High Hang Muscle Snatches (pockets)
3 Hang Muscle Snatches (1” above the knee)
3 Muscle Snatches (mid-shin)

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3 High Hang Power Snatches
3 Hang Power Snatches
3 Power Snatches

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3 High Hang Snatches
3 Hang Snatches
3 Snatches
x 2 (once with PVC, once with Barbell)

 

A. Strength: Snatches (18:00)
Build to a heavy Muscle Snatch (5:00)
Build to a heavy Power Snatch (6:00)
Build to a heavy [full] Snatch (7:00)
Record top weight for each movement

 

B. Conditioning
CrossFit Games Open Workout 16.3
AMRAP 7
10 Power snatches (75/57)
3 BMUs (Official scaling option Jumping C2B).


Other BMU scaling options: Jumping Bar Muscle-ups, Burpee C2Bs (x 2) (the bar should be at least 6 inches above athlete’s head for jumping scaled)

 

Extra Credit: Durante’s Core

5 rounds:
10 Hollowrocks
10 V-ups
10 Tuck ups
:10 hollow hold
Rest 1:00 between rounds
 

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