WOD Tuesday 4/24/12

Strength:

   MAX Snatch


Conditioning:

   2012 CrossFit Games Regional WOD 6

   3 rds of:
       7 Deadlifts (345#/ 225#)
       7 Muscle ups
   3 rds of:
       21 Wall balls
       21 Toes to Bar
   Then:
       100 ft Farmers (2 - 100#/ 70# Dumbbells)
       28 Burpee Box Jumps (24"/ 20")
       100 ft Farmers (2 - 100#/ 70# Dumbbells)
       3 Muscle ups

   Intermediate:
   3 rds of:
       7 Deadlifts (275#/ 185#)
       7 Chest to Bar Pull ups
   3 rds of:
       21 Wall balls
       21 Knees to Elbow
   Then:
       100 ft Farmers (2 - 80#/ 55# Dumbbells)
       28 Burpee Box Jumps (24"/ 20")
       100 ft Farmers (2 - 80#/ 55# Dumbbells)
       3 Chest to Bar Pull ups

   Beginner:
   3 rds of:
       7 Deadlifts (185#/ 125#)
       7 Pull ups
   3 rds of:
       21 Wall balls
       21 Sit ups
   Then:
       100 ft Farmers (2 - 60#/ 40# Dumbbells)
       28 Burpee Box Jumps (24"/ 20")
       100 ft Farmers (2 - 60#/ 40# Dumbbells)
       3 Pull ups


*For movement Standards visit the CrossFit Games Website here



Snatch Compilation from California Strength
 




Post Weights and Times to Comments