WOd 2/7/12

Wod # 1 O-lift

Mid-hang muscle snatch - 50% x 3, 55% x 3, 60% x 3, 65% x 3
Mid-hang power snatch + snatch - 55% (of snatch) x 3, 60% x 3, 65% x 3
Jerk - 75% x 3 x 3

Wod # 2 3 rds (not for time but unbroken)

15 Strict toes to bar
10 l/r bent dumbbell rows as heavy as possible

Wod #3

Wod # 1 from this weekends Sic FIt winter Open(this one will be a good tester we have 2 friends from CF Inspire going out to arizona to do this event lets see how we compare)

Power Snatches + Rowing

There is a 12 minute running clock. On the Odd minutes, you must perform 4 power snatches AS HEAVY AS POSSIBLE.

On the Even minutes, you will perform a Max Distance Row.

*Standards:*

For the movement to be considered a power snatch, the bar must move in one motion from the ground to overhead. Press-outs will be permitted, but the the initial catch must be made OVER THE HEAD. The bar must continue to go up from the initial catch, if the bar moves down at any point in time, that will result in a "No Rep."

*Rules:*

1.) You must provide your load for the power snatch at registration. Load cannot be changed after registration. BE PREPARED UPON ENTRY OF THE FACILITY TO PROVIDE YOUR POWER SNATCH LOAD.

2.) You will not be penalized for not completing all 4 snatches, but you cannot complete more than 4.

3.) There is no transition time between the snatches and the rowing.

*Scoring:*

Your score from this workout will come from your Total Pounds Lifted PLUS your Distance Rowed.

For example: Athlete X used 100# and completed all 24 lifts, their score for the snatch portion would be 2400lbs. Athlete X also completed 2100m on the rower. Their OVERALL score for Workout 1 would be 4500 points (2400lbs lifted + 2100m Rowed).

OR


Black History Month Wod: "Nat Turner’s Revolt" Thrusters (65/45) and Double Unders 25,100,20,75,15,50,10,25(please tape it if your doing it)