WOD:

We will be doing WOD in class today only. (Olympic Barbell Snatch work can be done during open gym)

#crossfit games event 10 (Time Cap 30 min) Competitor Time: Sub 25

30 Toes to Bar *Scale to Hanging Knee Raise or Weighted Ab Mat Sit Ups (20/14lbs)
Run 1.5 Miles *Sub 3000/2400m Row or Ski Erg, 4800m Erg Bike, 180/126 Cal Assault
30 Toes to Bar
Run 1.5 Miles
30 Toes to Bar

Scaled version:

25 Toes to Bar
Run 1 Mile (2000m/1600m Row or Ski Erg, 3200m Erg Bike, 120/84 Cal Assault)
25 Toes to Bar
Run 1 Mile
25 Toes to Bar

STRENGTH:

#snatch

3 Hang Muscle Snatch + 3 Pressing Snatch Balance + 3 Heaving Snatch Balance x 3 sets (30%-50%1RM

1 High Hang Snatch + 1 Above the Knee Snatch + 1 Full Snatch x 5 sets (60%-80% or 1RM)

* Work up in weight, go by feel – percentages are guide

Deficit Snatch Grip Deadlift: Snatch Deficit Deadlift
5 reps @ 75%
3 reps @ 85%
1 rep @ 95%

MAYHEM BODYBUILDING: Do SOME, ALL or NONE. Listen to your body

Strict Pull-Ups 7×7

Bent Over Barbell Row 4×12

Double DB Prone Row 2-4×10-12 Double DB Prone Row

Lying DB Pullover on Bench 2-4×12-15 Lying DB Pullover on Bench

Barbell Drag Curls 2-4×12 Barbell Drag Curls

Single Dumbbell Waiter Hold Curl 2-4×12 Single Dumbbell Waiter Hold Curl