Team Training for Nor Cal Regionals 2014!

Today we’re introducing a new concept into our programming!

This workout starts by completing NO MORE than 2 rounds during the first 6 minutes.  You should cruise through these rounds and work on perfect technique.  When  you complete the first two rounds take some time to rest and evaluate the load you chose for the workout.  The Snatch is one of our most difficult barbell movements  and finding the perfect weight can be the difference between a meaningful workout or suffering through a slugfest.  After you reach the 6 minute mark ramp up the intensity and continue on getting as many reps as possible in 14 minutes without sacrificing form.

Special thanks to Jeremy from Diablo CrossFit for introducing this concept to us!

WOD

Minutes 0-6 Complete only 2 rounds of the following:

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

During Minutes 6-20

AMRAP of the same complex

1 Squat Snatch + 2 Overhead Squats 135/95lbs
1 Squat Snatch + 2 Overhead Squats 135/95lbs
200M Run

*Completing the barbell complex twice and a 200m run = 1 round

Off Ramp WOD

Scaling here is by load or by scaling the movement if you are not ready for overhead squats! Safely work the reps by challenging your depth or perform heavy goblet squats.