This WOD is the brainchild of the one and only Hunter. I’m not sure if we are supposed to be the fierce lion attacking the WOD, or if we are the poor helpless giraffe about to get mauled.
Coach led skill work and then 3 x 3 light perfect form snatches.
This WOD is based on the CrossFit open WOD 14.2 from last year.
From 0:00-3:00, 2 rounds of:
6x Squat Snatch 95/65
From 3:00-6:00, 2 rounds of:
8x Squat Snatch 95/65
From 6:00-9:00, 2 rounds of:
10x Squat Snatch 95/65
This scheme (adding 2 reps each 3 minute block) continues until you can no longer complete the rounds in the time allotted. If you make it past 9:00, you have completed the WOD and your score is the number of rep you completed before your time ran out.
If you fail before 9:00, you are not done. You will repeat that rep scheme, but you will scale the movements down.
The movement scales are:
Squat snatch –> Power snatch –> Clean and Jerk
T2B(or GHD Situps) –> Hanging Knee Ups –> Abmat Situps
So if you do not complete the first 3 minute block, you will do 6 power snatches and 6 Knee Ups. If you complete that, you will continue with those movement, adding reps each new 3 minute block.
If you fail before 9:00 on power snatches and Knee ups, you will perform Clean and Jerks and Abmat situps, following the same rep pattern.
So everyone will make it to at least 9 minutes. Once you fail to complete a round after the 9 minute mark, your workout is done.