CrossFit08844

22 May 2014

Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
5 x Snatch Grip Deadlift
5 x Hang Power Snatch (hips)
5 x Power Snatch
5 x OHS
10 Wall Ball shots b/w sets

Prep

Power Snatch
3 sets of 5 reps
65,85,95

Build to weight used in workout

Men: 135, 115, 95, 75
Women: 95, 75, 65, 55

Training

For time:
10 Power Snatches (95#)
50 Wall Balls (20#)
8 Power Snatches
40 Wall Balls
6 Power Snatches
30 Wall Balls
4 Power Snatches
20 Wall Balls
2 Power Snatches
10 Wall Balls

Time: 19 minutes 37 seconds