Snatch Complex, Back Squats and a tasty WOD

Thursday 21.5.15


Tomorrow sees the start of the Pacific Crossfit Regionals in Woollongong.  Will the ‘Mayor of Australia’ Chad Mackay, book his place to Carson?

Give us your thoughts on the Top 5 heading to the U.S after this weekend in the comments.

A. 18 minutes to establish a max of the following Snatch complex:

  • 1 Hi Hang Snatch, 1 Hang Snatch, 2 Overhead Squats, 1 Hi Hang Snatch, 1 Hang Snatch, 1 Overhead Squat.
  • Do not put the bar down until all 7 reps are complete

B. 16 minutes to establish a heavy single Back Squat. Go for a new 1RM if you’re feeling good

C. For Time (10 minute cap):

  • RX: 9-7-5 Muscle Up and Thrusters @70/45kg
  • FF: Burpee Pull Ups and Thrusters @45/30kg

Post weights and times to comments

Sharing is Caring ;)
  • Emma says:

    A. Still working on technique, felt better at the end after some tips from Craig.
    B. new 1RM. 75kgs.
    C. 5.29 ring row burpees and 25kg thruster. Should have done 30kgs.

  • Emma says:

    I have nothing showing up in Beyond the Whiteboard. Is anyone else finding this?

    • Brendo says:

      Haven’t checked it for today, but every now and then, the workouts won’t show up for me either.

  • Brendo says:

    A: 50kg. Took a while to dial in the balance – was a bit wobbly @ 40kg, but after that, everything was rock solid.
    B: 100kg. Tried for a new 1RM of 110kg, but couldn’t get it past half way up. I need more bounce out of the bottom.
    C: 6 of 7 muscle ups with 60kg thrusters. Didn’t expect to finish this one, but quite chuffed about where I got to anyway.

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