CrossFit08844

22 Aug 2014

Warm up: 5..1 push ups/squats; 3x10 trunk
10 OHS (pvc)
2x :
3 x Hang Power Snatch (hips)
3 x Overhead Squat
3 x Hang Power Snatch (knees)
3 x Overhead Squat
3 x Power Snatch
3 x Overhead Squat

Prep

Snatch (Power or Full)

Set 1: 10 reps w/ first weight in workout

Rx'd Men = 75#, Scaled Men = 45#
Rx'd Women = 45#, Scaled Women = use DB

Set 2: 5 reps w/ second weight in workout

Rx'd Men = 135#, Scaled Men = 75#
Rx'd Women = 75#, Scaled Women = 55#

Set 3: 3 reps w/ third weight in workout

Rx'd Men = 165#, Scaled Men = 100#
Rx'd Women = 100#, Scaled Women = 75#

Set 4: 1-2 reps w/ fourth weight in workout (if able)

Rx'd Men = 210#, Scaled Men = 120#
Rx'd Women = 120#, Scaled Women = 90#

Training
"CrossFit Games Open Workout 12.2"

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75/F 45)
30 Snatch (M 135/F 75)
30 Snatch (M 165/F 100)
Max Rep Snatch (M 210/F 120)

Scaled weights:

Men = 45, 75, 100, 120

Women = 45, 55, 75, 90

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10 min.

Result = 65 reps (scaled, 45#,75#,100#)