140513 ~ Happy Belated Birthday Melissa W!!
A belated Birthday WOD request by Melissa W! Let's set some new Benchmark records to put of on our new PR Board!!!
10 min Hand Squat Snatch Technique and warm-up
Regionals Event #1
6 min to find 1 RM Hang Squat Snatch
At the call of "3-2-1 … Go!" athletes will have 2 minutes to load their barbell and attempt their first lift. They will not be allowed to lift again until after the 2-minute mark. They may not attempt their final lift until after the 4-minute mark, and the lift must be completed before the 6-minute mark
Each athlete will begin with an empty barbell and a stack of plates. Athletes may not decrease the weight after a failed attempt. The smallest weight increment permitted will be 5 lb. for both men and women.
10 min to work up to 5RM Bench Press
**Compare to 140422 ....try adding 5-10lbs**
Complete for time:
30 Clean & Jerks (135/95#)
Accumulate 2 min in an "L" sit hold
100 Hollow Rocks
100 Atomic Situps
Posted on Tue, May 13, 2014
by CrossFit Canuck