Friday - CrossFit

ALLY MAC Snatchin

ALLY MAC Snatchin

Shoulder Mash - Block + Ball
Lat Mash Ball or Roller
Couch Stretch

Warm up "Flower" Squats

Hold the bottom of a squat position when it says sally down, when it says sally up, squat up just past parallel

Perform as an OHS with a PVC pipe

7 Minute ladder of Overhead squat (Weight)

Overhead squat complex
7 Minute ladder of:
3 Overhead squats

Time cap: 7 minutes

For this event, the athlete will have 7 minutes to perform 3 overhead squats at increasing weights to the highest weight possible. Each athlete will begin with a barbell loaded to one of four starting weights of their choice (see below) and a stack of plates. It will be the athlete’s responsibility to load the bar to the correct weight each lift. Once the event begins, the barbell may not get lighter throughout the 7 minutes. The men must make increases in 10-pound increments, while the women must make increases in 5-pound increments.

Athletes will not have a rack, but may get the barbell into the overhead position using any technique they choose. If the athlete uses a full squat snatch to get the weight overhead that will count as the first repetition, as long as all the overhead squat requirements are met.  After a squat snatch, the athlete must perform two additional overhead squats to complete the set.

Men’s starting weights (pounds):  65, 95,135, 185, 225, 255
Women’s starting weights (pounds): 35, 55, 85, 125, 155, 175

After the 7 minutes is up, athletes will have 2 minutes to transition to the next Event.

The athlete’s score is the highest weight at which they successfully complete overhead squats. Athletes must complete all 3 reps at a given weight before they may move on to the next heavier weight. They will, however, receive credit on their final weight if they perform only 1 or 2 reps but not all 3. For example, if an athlete can only complete 2 reps at 245 pounds before the time runs out, they will receive a score of 245.2, whereas if they complete all 3 reps, their score would be 245.3.

Minimum work requirement: 3 overhead squats at the opening weight.

Wod 2
30 Burpee MU/C2B (Time)

For time:
30 Burpee MU (Rx+)
30 Burpee C2B (Rx)

Time cap: 7 minutes

For this event, the athlete will begin on a starting mat. At the call of "3-2-1 … Go!" the athlete will move to a set of rings or bar and begin performing burpee muscle-ups / burpee C2B.

The athlete's score is his or her total time for completing the workout. If the athlete does not finish the entire workout within the 7-minute time cap, the score is 7:00, plus a one-second penalty for each rep not completed and a one-rep penalty for not making it to the finishing mat.

Minimum work requirement: 3 reps

Dan Shrum