Benchmark Monday 4/8/13

Barbell Work
20 minutes to complete the following:
Beginners: 7×3 Overhead Squat – Heavy but perfect (With the remainder of time work on Snatch Technique)
Advanced: Snatch: 5 sets of 3 reps at 70% 1RM – Rest 60 seconds
Then
5×3 – Snatch First Pulls – (heavy) – Rest 60 Seconds

WOD
“Fight Gone Bad”
Three rounds of:
Wall Balls 20/14
Sumo Deadlift High Pulls 75/55
Box Jumps 20
Push Press 75/55
Row

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Basics
Three rounds of:
Wall Balls
Box Jumps
Kettlebell Swings

In this workout you move from each of three stations after a minute.The clock does not reset or stop between exercises. This is a three-minute round from which a one-minute break is allowed before repeating.

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