Wednesday 6.6.18

GPP

Building to a Heavy:
3-Position Power Snatch*
*High Hang, Hang, Floor

Cashout:
EMOMx 12:
Min 1: 40s Max Strict Pull-ups
Min 2: 40s Max Hollow Rocks
Min 3: 40s Max Strict HSPU or Strict Press

 

PERFORMANCE

Building to a Heavy:
3-Position Power Snatch*
*High Hang, Hang, Floor

Cashout:
EMOMx 12:
Min 1: 40s Max Strict Pull-ups
Min 2: 40s Max Hollow Rocks
Min 3: 40s Max Strict HSPU or Strict Press

 

 

 

 

 

OPEN

21-15-9:

Snatches, 135/95

GHDSU

Directly into:

21-15-9:

Clean & Jerks, 135/95

Bar Muscle-ups

Directly into:

21-15-9:

Bar Facing Burpees

TTB

 

GPP and Performance today are working on Snatch technique and strength, while building pushing strength and midline stability in the EMOM. Weight is secondary to technique and we are not counting reps in the EMOM.  The Open time domain is 22 to 30 minutes.

June 5, 2018 CFSC Staff WOD No Comments