Just an excuse to use my new shoes.
Skill / Midline:
1) 3 x 7 strict toes to bar + 1 ME pullup isometric hold, rest 60 sec.
2a) 3 x 7 snatch grip deadlifts @ 75#, rest 30 sec.
2b) 3 x 7 snatch grip bent over row @ 75#, rest 30 sec.
2c) 3 x 7 snatch grip high pulls @ 75#, rest 30 sec.
This should be at a slow, deliberate, steady pace. Attempt to use the the entire 3 minutes per round.
Move immediately to:
15 minutes to work up to heavy, not maximal, snatch single
Rest 10 minutes
7 rounds (http://www.crossfit.com/mt-archive2/007645.html)
35 double unders
Must complete successful snatch before moving on to next round. In main site wod, you only got one attempt per round. No misses were counted but I didn’t want the workout to become a missed snatch all double under workout. Score is total load divided by total time in seconds. 10 minute cap.
Rest 3 hours or more
10 x 40 meter sprint w/ 20 meter fly-in, rest as needed.