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



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

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“Kama’aina, local residents, your first session is FREE! You are welcome to attend any of our regularly scheduled CrossFit Classes (excluding Saturday AM). Click HERE for our schedule. Please arrive 15 minutes early to complete your waiver and to assure you are on time.

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