CrossFit WOD – Tue, Oct 11

CrossFit9 – CrossFit WOD

Weightlifting

Week 4 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 drop snatch.)

B: Drop Snatch (3 x 5)

light + fast

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

35 double unders

15 overhead squat

15 pull-ups

L1: 45/35

L2: 75/55

L3: 95/65