When asked, You don’t fall on the ground and breathe heavy after a CrossFit workout?
“No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.”
– Mikko Salo, 2009 CrossFit Games Champion
Primer:
30s Walk Outs | 45s Bike | 30s PVC Overhead Squats
Power Snatch Complex On The Every 2 Min x 5
1 3 Position Pause Power Snatch + 1 Power Snatch
1st Pause (2s below the knee)
2nd Pause (2s in pockets)
3rd Pause (2s in catch)
57, 60, 63% x 3
WOD: Power Wheels
AMRAP 3
9/6 Cal Bike
12 Snatches @ 95/65
AMRAP 3
9/6 Cal Bike
8 Power Snatches @ 115/85
AMRAP 3
9/6 Cal Bike
4 Power Snatches @ 135/95
AMRAP 3
9/6 Cal Bike
2 Power Snatches @ 165/115
AMRAP 3
9/6 Cal Bike
1 Power Snatch @ 185/135
*Rest 3 Min Btw Rounds
Scaled: Start light and add weight every round. Figure out what is a relatively heavy single under fatigue and work backwards from there. i.e. I can power snatch 100 lbs
Weights: 55 | 65 | 70 | 75 | 80 | 85
Bonus:
3x 7 Single Arm DB Bench | 7 Single Arm DB Bent Over Row
Bench: Build to a heavy set of 5
