Eerily Similar

  • March 17, 2015
  • By :

christina

Warm-up
4 Rounds
5 Muscle Snatches
5 Power Snatches
5 Squat Snatches
5 Back Squats
25 Double Unders
*Start light – add weight each time

Strength/Skill
EMOM 20
Odd- 2 Box Squats with Chains @80% working on speed from the bottom up
Even- Triple under practice- 5 completed or 5 attempts

WOD
On “GO” Complete:
2 Rounds
3 Snatches (135,95)
20 Double Unders

At 3:00 mark, complete:
2 Rounds
3 Snatches (155,105)
25 Double Unders

At 6:00 mark, complete:
2 Rounds
3 Snatches (175,115)
30 Double Unders

In 9:00 mark, complete:
2 Rounds
3 Snatches (195,125)
35 Double Unders

The weight increases each round and the double unders climb by 5 reps. Once you can no longer complete you are out. It can be a power or squat snatch.

Regional (115/135/155/175, 85/95/105/115)
Masters/Open (95/115/125/135) (75/85/90/95)

3 Comments

  • biscoe

    03/17/2015 @ 7:20 pm

    box squat x2 @ 80% w/ 4chainz: 335 x 5 sets, 345 x 5 sets
    wod: 3 rds + 2 snatches @ reg – did like 7 attempts at getting the final rep of 175…
    céad míle fáilte

  • Rob Hassell

    03/17/2015 @ 1:22 pm

    – 225 w/ 4 chains & got my first few triple unders
    – WOD @ regionals; got 4 snatches of the 6 at 175 before time ran out in last round

  • Mike Quigley

    03/17/2015 @ 11:52 am

    Strength/Skill – 185# w/2 chains, got 5 triple unders for a few of the rounds. also have some whip marks that I’ll have to explain to my wife…..good thing she is also a crossfitter.
    WOD – Completed 3 rounds @ regional. then did (2) power snatches at 165 for good measure.
    Happy St. Patricks and Evacuation Day.

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