Tuesday’s WOD 9/4/12

Buy In:

Snatch

85% of 1 Rep Max

1-1-1

WOD:

10 Deadlifts 225/155

800M Run

15 Deadlifts

400M Run

20 Deadlifts

200M Run

Cash-Out:

Max Rep Muscle-Ups.

or Attempt a Muscle-up.

For today’s buy in we are going to perform the Snatch. Choose a load that is relatively heavy and perform 1 rep. Rest as needed. Perform another, rest, then another. Because the weight is so heavy (relatively) we shouldn’t be performing more than 3 reps at your 85% range. If you do not know your 1 rep max snatch, then choose a load that is a little heavy than last weeks.

For the workout we are going to perform a couplet with descending runs and ascending deadlifts. I borrowed this little doozy from CrossFit Brand X . After your deadlifts, you may be a bit tired for the run. Remember to keep your hips open and to use your hamstrings to pull your leg and not your hip to drive your leg up.

For the cash-out we are going to attempt a max set of muscle-ups. If you are close… then you will spend some time practicing. If you don’t have a muscle-up, then we will work on getting a swing and a horizontal torso on the rings.

Results