Strength
Power snatch
EOthMOM x 10
3-3-3-3-3
Workout
For time
200m run
21 DB snatch – 50/35
21 Burpees over DB
200m run
15 DB snatch
15 Burpees over DB
200m run
9 DB snatch
9 Burpees over DB
**So NOW we’re starting to get into the Oly lifts. You’ll start to see some of these EMOM style workouts, completed ‘every minute’ or ‘every Other minute, on the minute’, which is what we’re doing today. So for today, you’ll spend about 20 seconds getting in your 3 reps, then resting until minute 2, ~ 90 seconds. We did this with the double strength day for the speed lifts, completing them every 90 or 120 seconds. This allows a good amount of time necessary to increase the weight each round to do them with good form. And these do NOT have to be touch and go.
Looking at the workout, we’ve got a version of CrossFit Open WOD 18.0, but we’re throwing in some running for good measure. Snatches and burpees are total reps, and a quick 200m run starts each of the three rounds of the couplet.