2009 CrossFit Games Event 5 / 3 rounds for time of:
30 wall-ball shots
30 low-hang squat snatches
♀ 45-lb barbell and a 14-lb medicine ball to a 9-foot target
♂ 75-lb barbell and a 20-lb medicine ball to a 10-foot target
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Stimulus and Strategy:
Today's workout is a couplet of conflicting movement patterns. These two movements are purposefully paired to cause muscular fatigue, forcing you to rest. The loading isn't the issue here; it's the redundancy in the movement patterns. Back in 2009, this was a devastating workout, and to this day, it still packs a punch. The low-hang position means the barbell should stay anywhere below the knee on each rep. Scale the loading of each movement so you can maintain consistent sets of 10 or more reps.
Intermediate option / 3 rounds for time of:
25 wall-ball shots
25 low-hang squat snatches
♀ 35-lb barbell and a 10-lb medicine ball to a 9-foot target
♂ 55-lb barbell and a 14-lb medicine ball to a 10-foot target
Beginner option / 3 rounds for time of:
20 wall-ball shots
20 hang power snatches
♀ 25-lb barbell and a 6-lb medicine ball to an 8-foot target
♂ 35-lb barbell and a 10-lb medicine ball to a 9-foot target