Feb 25, – Mar 3, 2019

Build to a heavy Squat Snatch double in 15 min

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“Grace”

30 Clean and Jerks for time 

Men: 135lbs

Women: 95lbs

The snatch doesn’t have to be touch and go, but there shouldn’t be more than a few seconds between reps. We often reference “Grace” when scaling other wods. This is an opportunity for you to do this benchmark wod so that you can have a valid point of reference. This wod should be performed under 5 minutes so scale accordingly. 

15min MU Skill Session

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3RFT

10 Ring MUs

20 Box Jumps 24/20”

30 Ab mat sit ups

40 DUs

15 min Time Cap

Skill sessions are a vital part of Crossfit, and as we get deeper in the 2019 Crossfit Open we fully expect to see more complex movements like the ring muscle up. Our wod was built around the benchmark Crossfit wod: 30 Muscle Ups for time; only taxing the shoulders again briefly with double unders. This is a muscle up workout because you should be able to continuously move through everything else. The target it sub 10 minutes with 15 minutes being the cap.

4 Person WOD

12min AMRAP

Station 1: Cals on the Rower

Station 2: 35 American KBS 53/35lbs

Station 3: 100 DUs (or 150 Single Unders)

Station 4: 15 Burpees

– 6min Rest –

12min AMRAP

Station 1: Cals on the Bike

Station 2: 35 Alt DB Snatches 50/35lbs

Station 3: 100 DUs (or 150 Single unders)

Station 4: 15 Pull ups

*Score = Total Calories, and only when everyone is done with all the reps at their station may the team rotate.

This wod is meant to give the athletes touches on lots of different movements in preparation for “the unknowable” that is the Crossfit Open. The only movement common to both AMRAPs is double unders which we are guaranteed to see at some point over the next 4 weeks. The idea is that by assigning a rep count to each movement we can estimate how long it will take for the average SRCF athlete to complete each one with snatches and kbs taking the longest. There is no ”rest” station this time as you will have ample rest rotating through each movement.

800m Run

40 Walking lunges

30 HR Push ups

20 Air squats

10 TTBs

20 Air squats

30 HR Push ups

40 Walking lunges

800m Run

19.2

2 Person Teams

5RFT

750m Row

30 OHS 95/65lbs

25min AMRAP

50 DUs

40 Box jumps 24/20”

30/20 Cals on the rowier

20 Burpee box jump overs 24/20”

10 Pull ups