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WOD 20170330

29
Mar

WOD 20170330

CrossFit

Strength

*athletes may build through the sets

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

Metcon
Every 6 minutes, for 18 minutes (3 sets)
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)


Base Camp

Strength

Snatch skill work *snatch balance, heaving snatch balance

then-

E2MOM 14 minutes

1 hang power snatch

1 hang snatch

*stay at the same weight throughout

Metcon
Every 6 minutes, for 18 minutes (3 sets)
Row 500 Meters
15 Burpee Box Jump or Step-Overs

 

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