Snatch Complex plus “Death by Fran!”

May 21, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

(1) All year long coach JP trains insanely hard and spends all his other time coaching. This weekend, let’s pay it back to JP. Come out to support JP at the West Coast Regionals in Del Mar! We will be closed on Saturday and Sunday to give him our full support. We will there all weekend, but would love as many people as possible to show support on Sunday, the last day. We want to help get JP his biggest and best finish possible! Wear your J-Pizza shirt!
(2) Monday, Memorial Day, we will host one class at 10am for the annual Hero WOD of Murph. We will also be hosting a BBQ after Murph so feel free to stay a while and hang! This is usually a good opportunity to meet the other half of the gym (morning vs night).
(3) Let’s remember to pay attention to putting everything away correctly when we are done with it. We will be remodeling and upgrading some equipment in the gym over the next couple of months and will keep you posted on some of the upgrades. Friday night we will be moving equipment and could use any helping hands that are willing so that we can make some of these upgrades this weekend and in time for Murph. If you’re interested in helping, we’ll be moving some things Friday after the 6pm class. Thanks!!

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Warm-up

10/8 Calorie Bike Sprint

5 Double Pushup Inchworms

10 PVC Passes

15 PVC GHD Hip Extensions

15 Banded Ext. Rotations w/ Press

10 PVC OHS

10 Wipers, 10 Scorpions

10 Scap Pullups, 5 Pullups

DONE TOGETHER:

5 B/N Snatch Press (45/35)

5 Pause OHS (45/35)

5 Hang Snatch (45/35)

5 Snatch (45/35)

Snatch + Hang Snatch (E90secs x 8)

Increasing weight throughout. Must be full snatches!

Death by Fran (AMRAP – Rounds and Reps)

Minute 1: 1 Thruster + 1 Pull-up

Minute 2: 2 Thrusters + 2 Pull-ups

Minute 3: 3 Thrusters + 3 Pull-ups

Continue with this pattern until you cannot complete the prescribed reps in the given minute.

95/65
Score: Last round successfully completed + reps completed in the last [failed] round.

Scale to a means in which you can perform 20 thrusters unbroken and 10+ pull-ups.