Crossfit Garage – CrossFit
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.