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