Snatch n’ Squat
| Warm Up: |
Make fun of those around you who are not signed up for Barbells for Boobs |
|---|---|
| Skill: | Paleo Challenge Skill Five minutes of Double Unders |
| WOD: | Fifteen Rounds of: Power Snatch Five Overhead Squats |
Coach’s note:
Start light and add weight.
About the Paleo Challenge Skill
Men’s Rx- 5 Minutes of Max Double Unders with 3 Burpee Penalty for each break
Men’s Scaled- 100 Singles, Max Burpees in 5 minutes
Women’s Rx- 5 minutes of Max Double Unders with 3 Burpee Penalty for each break.
Women’s Scaled- 100 Singles, Max Burpees in 5 minutes
In Performance WOD 1, each athlete has five minutes to complete a 5 AMRAP of Max Reps Double Unders. Every time an athlete breaks, the workout stops until the athlete completes 3 Burpees. Once he or she completes their Burpees, the AMRAP resumes until the 5 minutes are over. The athlete’s score will be the number of Double Unders completed. Athletes may start holding the jump rope.
For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
For the Double Unders, the rope must clear both feet twice simultaneously in each repetition. If you break or land on the rope, then the last rep doesn’t count, and you must proceed to the 3 burpee penalty before continuing on.
In Performance WOD 1, each athlete has five minutes to complete 100 Single Unders. With any remaining time, the athlete must complete as many reps as possible of Max Burpees. The athlete’s score will be number of Burpees completed. Athletes may start holding the jump rope.
For the Burpees, at the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
For the Single Unders, the rope must clear both feet once simultaneously in each repetition. If you break by landing on the rope then that rep clearly doesn’t count.
Click for a printable spreadsheet to help you track your competitors’ WOD scores. This will help you when validating scores for this week’s WOD.
Announcements:
Today is the last day to sign up for the CFQ Self Defense Workshop being held at the box on Saturday, October 6th at 11am.
This event will show you how to use judo techniques to defend yourself. Free for all Crossfit Queens members. Space is limited.