Friday the 13th.. don’t be scared of the Wod.
Warm up-
3 rounds
10 pull ups
10 cal bike
Strength/skill
Coach led Snatch progressions.
0-2 Minutes 8 Power Position Power Snatches
2-4 Minutes 8 Hang position Power snatches
4-6 Minutes 5 Snatch from the shin, or snatch from the shin plus overhead squat.
On a 14 Minutes clock build up to 2 of your heaviest hang snatches
Newer athletes drill your form over and over, add your overhead squat. Experienced athletes work up to heavy doubles.
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 15-ft. rope
Men: 95 lb.
Women: 65 lb.
Scroll for scaling options.
Related:
• CrossFit WOD 180110 Tips With David Tittle
• The Power Snatch
• The Rope Climb (Basket)
Scaling this WOD
This is a fast-paced triplet. The barbell should be light enough that you can complete several rounds of snatches and lunges unbroken. Rest as little as possible. Aim for at least 5-6 rounds.
Intermediate Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 overhead walking lunges
1 rope climb, 12-ft. rope
Men: 75 lb.
Women: 55 lb.
Beginner Option
Complete as many rounds as possible in 10 minutes of:
5 power snatches
10 walking lunges
1 rope climb, from lying to standing
Men: 45 lb.
Women: 35 lb.