WOD Mon Mar 19

Work

“Cloud Nine”

AMRAP 9:
30/24 Calorie Row
30 Hand Release Push-ups
30 Alternating Dumbbell Snatches (50/35)

OR

“18.4”

For Time: 
21 Deadlifts (225/155) 
21 Handstand Push-ups
15 Deadlifts (225/155) 
15 Handstand Push-ups
9 Deadlifts (225/155)
9 Handstand Push-ups
21 Deadlifts (315/205) 
50-ft. Handstand Walk
15 Deadlifts (315/205) 
50-ft. Handstand Walk
9 Deadlifts (315/205) 
50-ft. Handstand Walk

Time Cap: 9 Minutes

Week four opens up with Diane, a classic CrossFit benchmark workout, followed by some heavier deadlifts and handstand walking. Be sure to check out games.crossfit.com for the full breakdown and standards for all divisions within the open. For athletes not competing in the Open, we will complete hand release push-ups and bear crawls. The weight on the first deadlift should be something athletes are capable of completing the first 21+ reps unbroken. The second bar is a weight athletes are capable of completing 12+ reps unbroken. We will run two heats again so that athletes may judge each other.

CompTrain

Snatch Primer
Snatch Grip Deadlift + Tall Snatch
3 x 1 + 1 building
Hang Snatch High Pull + Hang Power Snatch
3 x 1 + 1 building

Power Snatch Doubles
60-65-70-75-77.5-77.5-77.5