WOD for Thursday 8-18-16. Barbell Club: Olympic Lifting Class at 7PM!

August 18, 2016

Open prep; Week 3/Day 3


Deadlift x 80% x 8 x 2.  Rest 3  minutes between sets.  80% is based on a recent 1 rep max.  If you don’t have a recent 1 RM (last 3 months) guestimate at somewhere around 75-80% of your all-time PR.  Failing that, look for a 8th rep that makes you question your ability to effectively get a 9th rep with control and good form.

Bent Over Row x 8-10 x 3

Front Squat x x 8-10 x 3

BB Shrug x 12-15 x 3

Farmers Hold x 60 sec x 3


CrossFit, Olympic Focus

General Warmup then

F0r Technique- Unscored

0:00 to 5:00-  Snatch Hi Pulls. 1 Min Video Here

5:00 to 10:00- Dip Snatch .  1 Min Video Here


10:00 to 20:00 Snatch, Power or full.  Work to a heavy single. Score is heaviest single rep. Pretty or shitty.



12 Minute AMRAP-  Ascending ladder- 3 of each, then 6 of each then 9 of each etc.

Hang Power Snatch 75/55

Toes to Bar

Bar Facing Burpees



  1. Full snatch 175
    WOD 2 T2B in the 18th round RX

  2. 5 toes to bar in round of 18 rx

  3. I’m a moron. Just had to get that out of the way.

    I got 10 t2b in the round of 15.

    I did the workout at 95lbs. #itpaystopayattention

    • Pulled a Larry Ha Ha I’ve did just that a month ago

  4. Snatch 135
    WOD: 10 bar facing burpees in the round of 18. Modified T2B to suspended HKR due to shoulder

  5. 2 snatches into round of 18

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