Monday – 130218

CrossFit Wylie’s first ever Performance Course

Regular Schedule on Monday. George wouldn’t have taken a day off, neither will we.

WOD

11 Minute Working Clock of:

1 min ME T2B
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 115/75#
14 HSPU (Scale: Push Press)
21 Squats
-then-
1 min ME PullUps
-then-
4 minute AMRAP of:
7 Hang Power Snatches @ 115/75#
14 HSPU (Scale: Push Press)
21 Squats
-then-
1 min ME T2B

NOTES: Keep T2B and AMRAP numbers separately. HSPU standard is 45# (hi-temp style) plates with an ab-mat between for men, and 25# (hi-temp style) plates with an ab-mat between for women.

EXTRA

1) 7X2 Snatch Deadlift + Low Hang Snatch (1″ off floor) – heaviest possible, rest 60 sec. DEMO VIDEO
2a) 3X3 Snatch First Pulls – heavy, rest 60 sec. DEMO VIDEO
2b) 3X5 Snatch Balance – heavy (no misses), rest 60 sec.
3a) 3 X 3 Rope Climbs – rest 60 sec
3b) 3 X 7 GHR – rest 60 sec

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