Complexcated- CompetitorWOD

Jan 11th, 2017

Category: Competitor

Complexcated- CompetitorWOD

Cottam

Cottam

Warm-up
10 of each with barbell
OHS
Drop Snatch
Heaving Snatch
High Hang
Mid Hang
Low Hang
Floor
Double Tap (Chest to Bar right into Toes to Bar)

Oly
EMOM Snatch
Mins 1-4 High Hang
Mins 5-8 Mid Hang
Mins 9-12 Low Hang
Mins 13-16 Floor

*complete 1 snatch pull from the specified position, followed by a snatch from that position. there should be a full pause before starting the snatch pull and then

Start at 75-80% of your max snatch. Adjust as necessary with the change in positions. Ascend in weight as long as it is not at the significant expense of your form

Strength
Back Squat
3-3-3-3 @ 85%

WOD
8 Minute AMRAP
5 Toes to Bar
5 Chest to Bar
5 Bar Muscle-ups
15 Box Jumps

*The bar work is a complex that should be completed unbroken. If you come down off the bar between reps complete 5 burpee box jumps before continuing your set

Regional- 5-4-3
Open 5-3-1- 10 box jumps. shorter complex but hopefully more time to get in more more on the complex with shorter rounds

DISCUSSION 2 Comments

  1. Shea 01/12/2017 at 3:22 am

    145-175
    4+17 rx
    365 across

  2. Daniela Bitto 01/12/2017 at 1:05 am

    Snatch EMOM 115-145
    Wod 4+8 RX
    BS after Wod 225 across