CrossFit WOD, July 6, 2019


Saturday 6/07/2019

Movement Prep
300M Run into

2 Rounds of as a group

5 Halting Snatch Pull’s
3 High Hang, Muscle Snatch
1 Snatch Pull Under
7 Wall Angels

Strength & Conditioning
Squat Snatch (Every 90 seconds for 6 Rounds )
Performed as a complex of; (building)
2 Hang Squat Snatch + 1 Squat Snatch

* can reset the full squat snatch if needed!

Metcon
Metcon (Time)
4 Rounds for time
400m Run
7 Burpee box jump overs 24/20"
14 Knees to elbows
21 Alternating Dumbell snatches

Rx – 22.5/15
Int – 15/10
Sc – 10/ Under

Accessories
Metcon (4 Rounds for reps)
Every 3 minute for 4 Rounds
14 Body weight bench press
– max AAB calories

* only calories count for reps

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