Competitors Class: Double Fun

CrossFit Northern California Regional 2012

1) Snatch
Part 1: Technique Practice:
Hi Hang Snatch + Hang Snatch
*Pause in the catch for 2-3 sec

Part 2: Hang Snatch (3 sec pause in hang) + Full Snatch

2) Double WOD:
For Time (18 MIN CAP):
3 Rounds
75 Squats
10 Muscle-ups (Ring)

5 min Rest

AMRAP 18
2 Power Clean (225/155)
4 Strict HSPU
6 Wallballs (11/10 ft target)

3) EMOM (4 Rounds)
1st min- 5 UB Clean & Jerks
2nd min- 20/15 Cal Row
3rd min- 15 T2B

Last Weeks Results:
Mya B.- 4+8
Shawn B.- 6
Sherry- 5+14
Patricia R.- 5+16
John R. – 5+22
Chris L.- 4+4
Megan M. – 4+9
Heidi – 5+6
Alex Z. – 6+4
Mark C. – 4+10
Yashar- 8+4