CrossFit9 – CrossFit WOD
Hang Power Snatch (Pre-workout:
On a 15:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
240731 (Time)
– RX –
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– INTERMEDIATE –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– BEGINNER –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
Stretching (No Measure)
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
– AT-HOME – (Time)
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run