Workout: Tuesday, Apr 9, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

February and March photos are now up at redwolfcrossfit.smugmug.com/March-2019

Special thanks to Michael Stark of Traditional Pattern for the awesome photos.
traditionalpattern.com

Rogue Qualifier Event 3
For time (15 minute time cap)
15 Snatch (115/75)
15 CTB Pull Up
20 Box Jump Over (24/20)

12 Snatch (135/95)
15 CTB Pull Up
20 Box Jump Over (24/20)

9 Snatch (155/105)
15 CTB Pull Up
20 Box Jump Over (24/20)

6 Snatch (185/125)
15 CTB Pull Up
20 Box Jump Over (24/20)

3 Snatch (225/145)
15 CTB Pull Up
20 Box Jump Over (24/20)

Fitness:
10 Hang Power Snatches each round @ 75/55#
12 Assisted Pull Ups (Seated, Jumping or Ring Row)
12 Box Step Ups 20″

Rx+ Same as Rx

Hang Squat Snatch 3×3 (Extra Credit – Before or After Class)
High Hang Squat Snatch (from the pelvis) for load:
#1: 3 reps @ 60%
#2: 3 reps @ 65%
#3: 3 reps @ 70%

Hang Squat Snatch 3×2 (Extra Credit – Before or After Class)
Hang Squat Snatch (from mid thigh) for load:
#1: 2 reps @ 70%
#2: 2 reps @ 75%
#3: 2 reps @ 80%

Snatch Complex 3×1 (Extra Credit – Before or After Class)
3 sets:
Building from 80%
Halting Snatch Grip Deadlift (to the knee) x 2 reps + Squat Snatch x 1 rep