Power Snatch: KB and BB

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 PVC Passthroughs

10 PVC Muscle Snatches

5 KB Single Arm High Pulls (Each Arm)

1 Wall Walk

20 Double Unders/Single Unders

Metcon

Metcon (AMRAP – Reps)

AMRAP in 3 Minutes:

Alternating Kettlebell Power Snatches (53/35)

Weightlifting

You have 23 MInutes to Complete. These are NOT touch and go reps.

Power Snatch (3 65%)

Power Snatch (3 70%)

Power Snatch (3 75%)

Power Snatch (2-2-2 80%)

Metcon

14 Minute Time Cap

Metcon (Time)

4 Rounds of:

8 Handstand Push-Ups

16 Wallballs (20/14, 10’/9′)

32 Double Unders
Scale if you can get upside down on the wall with mats or on a box for HSPU. Try to complete Wallballs unbroken. 32 Double Unders=64 Single Unders.

Post WOD Skill/Strength

50 Calorie Airbike (Time)

Posted in WOD