kiranKiren C.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Competitors and CrossFitters do four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (5 min) Novices: technique review of muscle snatch and power snatch (10 min).

2. Snatch day.

Competitors and CrossFitters: Snatch complex - snatch deadlift, high-hang power snatch, hang snatch, OH squat x 3. Ten rounds, go up in weight each round. (25 min)

CrossFitters and Novices: muscle, power, or full snatch as directed by instructor, 10 x 2.

3. "Amanda"

Competitors: 9-7-5 reps for time of muscle-ups and squat snatches 135/95lbs. Bar must be received in full squat. Cut-off: 6 minutes. Penalty of one burpee for every second past cut-off. Athletes must declare they are going as competitors before WOD begins.

CrossFitters: AMRAP in 75 seconds of muscle-ups (up to 9--if you complete 9 before time is up, move on to snatches) AMRAP in 75 seconds of snatches (up to 9--if you complete 9 before time is up, move back to muscle-ups, etc.) AMRAP in 60 seconds of muscle-ups (up to 7) AMRAP in 60 seconds of snatches (up to 7) AMRAP in 45 seconds of muscle-ups (up to 5) AMRAP in 45 seconds of snatches (up to 5)

For barbell load, use your weight of your heaviest set of the complex (not to exceed 135/95lbs). Bar may be power snatched, then overhead squatted to complete the rep. If you don't have muscle-ups but do have ring dips, sub band-assisted muscle-ups. Otherwise do dips (1:1).