Big Thompson CrossFit WOD 18.5.7

CrossFit

Strength/Skill

Snatch Balance 2×5 @ 40% (Snatch)

Snatch Drops 2×5 @ 45% (Snatch)

Snatch 2×5 @ 50%

Finish warming up Snatch variations for WOD

Move with intent, no slow or drawn out strength today, have a purpose

W.O.D.

Complete For Time

1-1-1-1-1

Snatch Cluster (with fixed increasing percentage’s)

1 Snatch Cluster = 1 Hang Power Snatch, 1 Hang Snatch (full squat), 1 Power Snatch, 1 Snatch (full squat)

Percentages For WOD: Set 1 40%, Set 2 50%, Set 3 60%, Set 4 70%, Set 5 80%

Scaling percentages: Set 1 30%, Set 2 40%, Set 3 50%, Set 4 60%, Set 5 70% and please see your Coach for this option and other scaling options.

The usual rules of engagement for a Cluster WOD apply. Once the barbell has been picked up and the cluster started it may not be dropped or released or “stalled” for that cluster to count. Athletes may re attempt sets as needed. Time cap is 10 minutes before class ends.

Score is time it took to complete (Rx/Sc)

Spartan Racers:

If you completed the Spartan Super, Sprint or both this weekend, please feel free to still come into the gym. You should perform a good 20 to 30 minutes of mobility (on the side) and believe it or not go for a nice light 1-mile jog. Motion is the Lotion. Congratulations to all, I am a very proud Coach.