03042020

3
Mar

03042020

Crossfit Garage – CrossFit

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Metcon

Amanda (Time)

9-7-5

Muscle-ups

Snatch 135/95
Ring Muscle-ups

Amanda (alt) (Time)

Rx

15-12-9

Burpees

Pull-ups

Power Snatch (95/65)

Rx+

12-9-6

Burpee Chest to Bar Pull-ups

Power Snatch (115/80)

Overhead Squats (115/80)

Bright Spot

Muscle-ups

Snatch

Power Snatch

Overhead Squat

Accessory Work

4 Rounds:

3 Strict Pull-ups

6 GHD Back Extension

9 Banded Tricep Pull-Down

* OPTIONAL Accessory work for post-WOD, if time permits

* Coaches can advise on technique, if necessary

Intended Response

This is intended to be a sprint. Unbroken muscle-ups are ideal. Dropping and re-setting the bar for snatches is acceptable, but make sure rest between lifts is minimal.

Scaled versions: Low total rep count cues athletes to also treat this as a sprint. Unbroken sets on body weight movements and touch-and-go for barbell movements is ideal.