CrossFit9 – CrossFit WOD

Weightlifting

Week 5 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.

A: Snatch (*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 80-85% of 1RM) but technically sound set of 2.

Complete all snatch sets before moving to tall snatch.)

B: Tall Snatch (3 x 5)

AKA Snatch pull-unders, dead-hang snatch. Details: http://www.catalystathletics.com/exercise/217/Tall-Snatch/
Light/empty bar

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:
4 power snatch
8 toes to bar
12 box jump over

L1: 45/35
L2: 95/65
L3: 135/95