CrossFit9 – CrossFit WOD

Olympic Weightlifting

Metcon (Weight)

Find 1 rep max of the snatch complex:

1 snatch high pull

1 low hang squat snatch (below the knee)

1 squat snatch (from the floor)
20 minutes to work.

Metcon

Metcon (Time)

For time:

Buy in: Accumulate one-minute in an L-Hold or Handstand Hold

Then 5 rounds:

5 Hang power snatches

10 Bar-facing burpees

Cash-out: Accumulate one-minute in an L-Hold or Handstand Hold
L1: 45/35, Plank or tuck hold

L2: 95/75, L-Hold

L3: 135/95, Handstand Hold