2 Block Power Snatch

In teams of 3 for 40 minutes:
3000 m bike
9 rope climbs
360 m bear hug med ball carry 50/40 lb

One works, while others rest in either wall sit position or hang from rings.

From the floor and above the knee.

Rive + työntö, aloituspaino (raskas ykkönen)

Tempaus, aloituspaino (raskas ykkönen)

Takakyykky, stopilla 3x3x70%

In teams of 2, YGIG
(Switch after full found: person A does 10+1, then person B does the same, then person A does 9+2...)

• 10-9-8-7-6-5-4-3-2-1 power cleans @ 135lbs/95lbs
• 1-2-3-4-5-6-7-8-9-10 burpees over bar

After 16 months of CrossFit, I finally and fully missed a box jump during a WOD and tore up my shin (photo coming). At least I made it count as it turned white and immediately started to swell a bunch. I actually had to sit/wait almost 5 minutes before I could get back into the WOD.

And what a WOD it was!

Warm Up:
All Skate (did push ups, pull ups, sit ups, ring dips and squats)

Mobility:
PVC work as a group

MetCon:
10 Overhead Squats (OHS) @ 135 lbs^
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

15 Overhead Squats (OHS) @ 115 lbs*
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

20 Overhead Squats (OHS) @ 85 lbs
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

25 Overhead Squats (OHS) @ 65 lbs
15 Knees to Elbows
15 Box Jumps @ 24"
15 Spiderman Push Ups

^ 6 OHS and 4 Front Squat (shoulder was bothering me)
* 11 OHS and 4 Front Squat (shoulder was bothering me)

Guessing on the time.

• Global Foam Roll Lateral Quads x 60s each
• Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

40 - 57,5 kg

12 Burpees Over Dumbbell
18 Chest to Bar Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (70/50)
18/12 Calorie Assault Bike

Front Squat Pos Drills
-Start from dead hang - 3 reps
-Start from thighs - 3 reps
-Start from ground - 3 reps
Do 3 rounds

WOD:
1-1-1-1-1-1 Front Squat
Start with weight you finished Pos Drills
135-155-175-185-195-205

Notes: I needed to put more weight on. 205 was getting heavy, but I had plenty left in the tank.

What Improved: I was able to notice and correct mid-rep that my form was messed up/

What to Work On: I need to make sure that I keep the weight on my heels. When the weight gets heavy I tend to lean a little bit more on my right knee which then shifts the weight to the front of my right foot. It's minor, but I don't want this to become a major problem and cause knee issues.