Did you know that the Age Group Online Qualifier (AGOQ) starts this week? The Top 200 Teens and Masters in the respective age group will enter the next stage prior to the Games. The top 20 out of this competition goes to the CrossFit Games.
METCON
WOD 2 – Chip’n & Twist’n
In 15 minutes…
50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups (Intermediates) / Ring Rows (Novice/Masters)
Every minute on the minute, perform 8 plate hold russian twists
Plate-Hold Russian Twists
Intermediate Male: 25#
Intermediate Female: 15#
Novice/Masters Male: 15#
Novice/Masters Female: 10#
Advanced
50 Dumbbell snatch alternating (50/35)
40 Box facing burpees 24/20
30 Dumbbell goblet squat 50/35
20 ring push ups
10 bar muscle ups
Every minute on the minute, perform 8 plate hold russian twists
Plate-Hold Russian Twists
Advanced Male: 45#
Advanced Female: 35#
Weightlifting W4D1
Snatch primer
Muscle snatch
1-1-1-1-1
Power snatch
1-1-1-1-1
Note: Keep both the muscle snatch and the power snatch fairly quick. Don’t go for a PR here, basically you’re getting a couple reps to get your ready for the snatch
Snatch
5-5-5-5-5
Note: Touch and go or drops. Your call, whatever you want to work on. If you want to keep it lighter and work on your barbell cycling, go for it. If you want to go heavier and drops, all good. Let’s try to do this in 25min top, that would leave us more time for the hatch squat cycle after
Hatch squats W4D1
Back squats
1*8 65%
1*8 70%
1*6 80%
1*6 85%
Front squats
1*5 70%
1*5 75%
1*5 80%
1*5 85%
