CrossFit WOD 09/18/2012

Randy – 75 power snatches for time (if you are doing the 9 week paleo challenge you need to do this WOD as it is one of the 3 mandatory benchmark WODS)
  • Men’s Rx- 75lbs
  • Men’s Scaled- 45lbs
  • Women’s Rx- 55lbs
  • Women’s Scaled- 30lbs
  • Movement Standards:
    • Randy begins from the standing position with a loaded barbell. You must either Power Snatch or Split Snatch each rep.
    • In the Power Snatch, the barbell travels directly from the ground to overhead in one fluid motion without stopping at the shoulders. However, “Press outs” will be allowed. Each athlete must show control of the barbell overhead by standing all the way up before resetting one’s feet, in order for the movement to be considered a complete rep. 
Posted in Workout of Day