February 1, 2019

The goal today is to practice the ability to express near maximal strength in a fatigued state, as generally seen in the Open. Check out crossfitsentry.com/wod to read an older article I wrote about Snatching.

Metcon
Metcon (AMRAP – Reps)
With a running clock:
Beginning at 00:00, 2 minute AMRAP:
9 Jumping Chest-to-Bar Pull-Ups
9 Burpees
5 Hang Power Snatches 75/55

4 minute active recovery on a machine

You choose the snatch weight. Prioritize moving efficiently while tired rather than worrying about weight lifted. If you finish the work before time is up, you get extra rest.
With a running clock (Weight)
Beginning at 00:00, you have 2 minutes to perform:
9 Chest-to-Bar Pull-Ups
9 Burpees
3 Squat Snatches, as heavy as possible
rest 4 minutes

Repeat for 5 rounds

You can build throughout the workout or do sets across at the same load. Score is Snatch weight each round.
Scale the Chest-to-Bar Pull-Ups to Chin-Over-Bar or Jumping Chest-to-Bar Pull-Ups as needed.

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