Bench Press + T2B/Snatch

Dec 11, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

20 Banded Low Ext. Rotations (per side)

20 Band Pull Aparts

10 Scap Pushups

10 Pushups (2-second pause @ top of each rep)

10 Scorpions

20 Hollow Rocks

10 Wipers

0:30 L-Sit

Left Side Waiter’s Walk –>

Right Side Waiter’s Walk <--

Bench Press (3@70%, 3@80%, 3+@90%)

15 minutes.

Don’t forget, you’re going off of 90% of your 1RM as your 1RM unless you didn’t PR last cycle.

Metcon (Time)

2-4-6-8-10-8-6-4-2

T2B

Snatch (115/85)
Scale T2B so that it can be done for at least 10 reps in a row.

Scaling T2B –> Toes near Bar –> K2E –> Kipping Knee Ups –> V-Ups (all exercises minus V-Ups prioritize kipping)

Scale the Snatch so that you can touch and go 4 in a row.

Time Cap: 12 Minutes