Monday’s WOD 9/17/12
20 MIN CAP
For today’s buy in we are going to work on the Snatch. Over the past few weeks we have worked up to the higher percentages of our 1 rep max snatch. Today, spend about 10 minutes to see how high you can go. I don’t expect too many P.R.’s given the time, but that shouldn’t stop you from trying to lift more than you have.
For the workout we are going to perform a CrossFit “HERO” workout. This workout is the very first hero workout. In a way, this is a workout that can be considered a Benchmark workout. This workout, requested by Coach Kip, is a thing of beauty and may seem like a terrible idea. At first glance, it doesn’t seem like much, with only 45 reps of each movement. The reason this workout seems like a terrible idea is beacuse all three movements are pressing movements. Muscle failure looms around the corner very early during this workout. The beauty of this workout is it hightlights our weaknesses. It forces us to control our rest and fight for every rep. We are going to set a 20 minute time cap on this workout.
For the cash-out we are going to pull the prowler. With all of the pushing during the workout, the prowler pull shouldn’t be too difficult. Try pulling while standing and while sitting.