WOD Blog
 | Mon, Mar 15 2021 |  |
| 2021 OPEN ATHLETES | Mon Mar 15 2021 Back Squats | Mon Mar 15 2021 Snatch Complex | Bi-Weekly |
2021 OPEN ATHLETES
(No Results Tracked)
Open Athletes:
Be sure to get your score submitted by tonight (Monday) at 6:00 pm. GREAT EFFORT on 21.1!!
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Mon Mar 15 2021 Snatch Complex
(Weight)
On the 1:30 x 3 sets:
3 position power snatch (pockets, knees, floor)
3 overhead squats
50% 55% 65% 1RM Power Snatch
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Bi-Weekly
(Time)
'Bi-Weekly'
4 Rounds For Time:
5 Burpee Chest To Bar Pull-Ups or 5 Bar Muscle Ups
15 Hang Power Snatches 75/55 65 / 45
15/12 row or bike or 200m run
Burpee Chest To Bar Pull-Ups: Step-up or jump up is permitted on the burpee portion. From there, you can jump immediately into the chest to bar pull-up (no need to start with arms fully extended). Other options are to jump up and kip into your chest to bar pull-up or jump up and do a strict chest to bar pull-up. 1 burpee + 1 chest to bar pull-up = 1 rep.
- Looking for rounds to take somewhere between 4 and 5 minutes.
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