CrossFit9 – CrossFit WOD
Weightlifting
Week 3 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.
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 75-80% of 1RM) but technically sound set of 3.
Complete all snatch sets before moving to snatch pull.
Snatch Pull (3 x 4)
80-100% of 1RM snatch weight
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Metcon
Metcon (Time)
3 rounds for time:
400m run
15 overhead squats
L1: 45/35
L2: 95/65
L3: 135/95