Extra Work

1.) Air Runner Conditioning

5:00 On, 2:30 Rest
4:00 On, 2:00 Rest
3:00 On, 1:30 Rest
2:00 On, 1:00 Rest
1:00 On

2.) Close Grip Over Head Squat

Part A) 5 Sets of 3

With grip as narrow to "jerk width" we can, building to a heavy set of 3 with all repetitions taken from the rack.Form over load today - elbows must be locked out throughout, heels down, and in sound control as we build to a heavy set.

Part B) Pause Overhead Squat


With 75% of our heaviest triple completed above, 2 x 30s holds in the bottom of our squat. Rest as needed between sets.

3.) Handstand + Snatch

For Time:
50' HS Walk, 9 Squat Snatches
50' HS Walk, 7 Squat Snatches
50' HS Walk, 5 Squat Snatches
Barbell - 185/135

A take on a classical CrossFit benchmark, "Amanda", which couples ring muscle-ups with squat snatches. With a single fixed distance on the handstand walk, and a heavier lift, we are training for the second iteration this week the combination of snatch + handstand walk (dumbbell work on Monday).

Stimulus wise, we are looking for a load that we are very confident we could complete at least 5 "touch and go" squat snatches unbroken with, when fresh.

Class WOD

“Over Easy”
For Time:
50/35 Calorie Assault Bike

Directly Into…

3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)

*Thanks CompTrain for the awesome programming!

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