Gas Guzzler

Jul 8th, 2014

Category: CrossFit

Gas Guzzler

Sabrina

Sabrina

Strength
Snatch
3-3-3-3-3

WOD
3 Rounds
1 minute of Max Up and Over the Box Jumps
30 seconds rest
1 minute of Max Toes to Bar
30 seconds rest
1 minute of Max Calories on the Rower
*Score = total reps

Conditioning
20 Minute AMRAP
In teams of 3:
Partner A: 200m Sprint
Partner B: AMRAP Burpees
Partner C: Rest
The runner is the pace keeper. One runner returns, rotate A – B – C

Core
Alt. Tabata:
L-Sit on Pullup Structure
Hollow Rocks

Then 5-10 minutes of banded hamstring & hip stretching

DISCUSSION 6 Comments

  1. Ryan Gould 07/09/2014 at 7:34 pm

    Squat Snatch: #95 x 3
    WOD: 129 RX

  2. JBo 07/09/2014 at 3:30 am

    Squat snatch: 90×3 (new 3RM) – thanks to Mooch for some pointers which made the last set feel the smoothest of them all.
    WOD: 133 Rx

  3. Kendra 07/09/2014 at 2:33 am

    squat snatch: 75# PR for squat snatch x 3
    WOD: 150 Rx

  4. Joel 07/09/2014 at 2:05 am

    Squat Snatch: 75×3 Starting to hit these for real now.
    WOD: 136 (knees to elbows)

  5. jason barrow 07/09/2014 at 12:55 am

    (Power) Snatch: 155×3
    WOD: 144 Rx

    No power snatching allowed at Oly class so all day I was looking forward to doing them tonight. 155# is a new 3-rep PR for me. 7PM gettin’ real funky on the platforms.

  6. Jason 07/08/2014 at 11:50 am

    135# x3 on the snatch
    200 even for the wod
    1/2 530HTK