2
Aug
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.