Last night at Crossfit London we did in effect 2 WODs, oooooo!
After a good 10-15 mins of PVC snatch drills we were finally zoned in ready to conduct some snatches from “pockets”.
1) 7 x (3 x pull up @ 70% 1RM, 1 SNATCH from “pockets”) establish a 1RM…
Chris demonstrating a pretty much perfect “pockets” position
The purpose of performing such heavy pull ups before performing this snatch was to fatigue the arms so that you would be less inclined to use them, this worked for most…Tom 😉
2) 7 x
3o seconds of UB Deadlift at 50% (400m run and unscored round penalty for rest the bar on the floor)
ME (max effort) UB (unbroken) bar hopping burpees
rest 60 seconds
This was a great workout to score as it is completely relative, this DL is based on a % of YOUR 1RM and the only other exercise is burpees and we know everyone can do burpees! So check out how you did below and it will knowing that it’s a pretty good indicator of how you’re doing compared to your peers!
Great job guys!
Sonic…what can I say? Mikkel whipped your butt! 😉