8.2.18

CrossFit Bensalem – CrossFit WOD

Warm-up

5 min AMRAP

10 alt lunges

5 up-downs

:10 ring support hold (top position)

5 pvc pass-throughs + 2 around the worlds (each direction)

:10 bottom of ring dip hold

Skill

PVC:

5 Behind the neck, snatch grip push press

5 OHS (hand open pvc resting in palm)

5 Reg OHS

5 Snatch Balance (:02 hold at bottom)

Barbell:

5 Snatch Grip DL

5 High Hang Pulls

5 Hang Power Snatch

5 Mid-Shin Snatch

Weightlifting

Hang Snatch (Every :45 x 8 1 Snatch DL + 1 Hang Snatch)

Snatch (5 x 3 @ 70%)

Metcon

Metcon (No Measure)

12 min EMOM

Min 1 – 14 DB Lunges (35/20)

Min 2 – Max Ring Dips

Min 3 – 14 Burpees
Lunges and burpees should be completed by :45 scale appropriately.