CrossFit9 – CrossFit WOD
Strength
This week, we’re beginning a snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and begin building strength/technique.
Power Snatch (4 x 3)
*Athlete’s choice to work on power or squat snatch.
Reset bar at the floor
Work your way up to a moderately heavy (not more like 75% of 1RM) but technically sound set of 3.
Drop Snatch (3 x 5)
As accessory: light/ bar only
Metcon
Metcon (Time)
7 rounds for time:
100m run or 250m bike erg
5 devil press
10 DB weighted step-ups (24in/20in)
L1: 25/15+
L2: 35/25+
L3: 50/35+
Time Cap: 20 minutes