18 Jun CrossFit WOD, June 19, 2019
Posted at 20:00h
in Work out of the day
06/19/2019
Warm-up
Weightlifting
Power Snatch x2 OHS x3 (Weight)
Power Snatch + Overhead Squat: 5 x 2 + 3. Adding weight if form permits. Rest 90s.
Metcon
Metcon (Time)
For time:
Run 400 Meters
21 Power Snatch (115, 73)
Run 800 Meters
15 Power Snatch (135, 93)
Run 1 Mile
9 Power Snatch (155, 103)
30 Min Cap
Run 400 Meters
21 Power Snatch (115, 73)
Run 800 Meters
15 Power Snatch (135, 93)
Run 1 Mile
9 Power Snatch (155, 103)
30 Min Cap
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Then grab barbells and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
Put bar down + rest 10s
3 Power Snatch on Coaches Call