Monday WOD – 042814

Josh

Josh floating over the bar like a butterfly.

In case you missed it earlier, we published the Full Workout Description, Prescribed Weights, and Movement Standards for the Row Dub Scluster Workout at the Whaling City Barbell Beatdown! Can’t wait for this Sunday!

http://whalingcitycrossfit.com/2014/04/barbell-beatdown-row-dub-scluster/

WORKOUT OF THE DAY

Fitness
1. Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2. EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3. Metcon
For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

Performance
1. Take 5 attempts to work up to a near maximal Snatch (after warmup lifts), rest as needed between attempts. The goal is no misses.

2. EMOM for 5 minutes – 1 Snatch @ 90% of max from #1

3. Metcon
For total reps:

2:00 ME Double Unders

Then (no rest)-

3:00 ME Wall Balls 20/14# (attempt as many as possible UB – do not gameplan)

Rest 2:00-

3:00 ME KBS 24/16kg (attempt as many as possible UB – do not gameplan)

Then (no rest)-

2:00 ME Double-Unders

4a. 3X5 Snatch First Pulls (3 second pause at the knees) – heaviest possible, rest 60 sec.
4b. 3X5 Non-Heaving Drop Snatch – heaviest possible, rest 60 sec.