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WOD - Wednesday, 8/8/2018

With an empty bar or PVC
3 Hang Snatch High Pulls
3 Hang power snatches
3 Snatch Balance
3 Sotts Presses
3 Snatches (mid-shin)
x 3


CFCI CrossFit Games Event #4 (10:00)
Find a 1RM Snatch. (Power or full OK)

10:00 time limit

CFCI CrossFit Games Event #5
Snatches (Power OK)
Bar muscle-ups

Rx= 135/85, Scaled = 75/55, Pull ups

Cap: 10:00

Rest 5:00

CFCI CrossFit Games Event #6

Snatches (Power OK)
Rx = 85/55, scaled = 45/35, Chest-to-Ring Ring Rows
Cap: 10:00


Record times for both events. If you did not finish within the cap your score will be total reps.

Extra Credit: ARMS!
Superset x 3
Barbell Curls (21s)*
25 Banded Tricep pull downs

*The number "21" refers to the number of total reps you do in one set. However, this particular "21" is divided into three 7-rep segments that ultimately target the entire bicep.
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.

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