South Park, Potrero Hill – CrossFit

260213 (Time)

– RX –

For time:

100 double-unders

10 snatches (95/135 lb)

80 double-unders

8 snatches (105/155 lb)

60 double-unders

6 snatches (115/175 lb)

40 double-unders

4 snatches (125/185 lb)

20 double-unders

2 snatches (135/205 lb)

– INTERMEDIATE –

For time:

50 double-unders

10 snatches (65/95 lb)

40 double-unders

8 snatches (75/115 lb)

30 double-unders

6 snatches (85/135 lb)

20 double-unders

4 snatches (95/145 lb)

10 double-unders

2 snatches (105/155 lb)

– BEGINNER –

For time:

50 single-unders

10 snatches (35/45 lb)

50 single-unders

8 snatches (35/45 lb)

50 single-unders

6 snatches (35/45 lb)

50 single-unders

4 snatches (35/45 lb)

50 single-unders

2 snatches (35/45 lb)

– MASTERS 55+ –

For time:

50 double-unders

10 snatches (65/95 lb)

40 double-unders

8 snatches (75/115 lb)

30 double-unders

6 snatches (85/135 lb)

20 double-unders

4 snatches (95/145 lb)

10 double-unders

2 snatches (105/155 lb)

Skill Work (Checkmark)

Pre-workout strength

5 sets:

1 snatch deadlift with a pause at mid-thigh

1 snatch pull

1 hang snatch

– Build to a heavy set of the complex.

Stretching (Checkmark)

1 set:

200-m cooldown walk

1:00 Samson stretch/side

1:00 elevated pigeon stretch/side

Week Preview

Sat- Partner WOD- T2B/ Handstands/ Wall balls/ Lunges

Sun- Deadlifts/ Bar-Facing burpees

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