Pulling a Snatch From Deep

Morrisville Community CrossFit – CrossFit

Pre WOD

Warm-up (No Measure)

2 Rounds of:

10 Alternating Toe Touches

10 Kettlebell Swings

10 Sit-Ups

20 Single Unders/Double Unders

Metcon

Target is 4:15 or less. Time Cap is 6 Minutes

Metcon (Time)

3 Rounds of:

20 Russian Kettlebell Swings (53/35)

20 Sit-Ups

Weightlifting

You have 23 Minutes to Complete. Rest 2 Minutes between each set.

Deficit Snatch Grip Deadlift (5-5-5-5-5 Same Weight Across)

Stand on a 45# (HiTemp) Plate. Each rep starts on the ground.
~60% of your Conventional Deadlfit

Metcon

Target is 6 Minutes or less. Time Cap is 8 Minutes.

Metcon (Time)

3 Rounds of:

20 Russian Kettlebell Swings (53/35)

20 Sit Ups

60 Double Unders
60 Double Unders=100 Single Unders.

Post WOD Skill/Strength

Strict Toes-To-Bar (10-10-Max Reps)

Or scale of Toes To Bar

Posted in WOD