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03/04/2019

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Wolfe Den CrossFit – CrossFit

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Warm-up

Snatch position stretches (No Measure)

With an empty barbell – all movements start from a squating quad position

5 x muscle snatch

5 x power snatch

5 x power snatch + O/H Squat

5 x full snatch

Snatch “B” Movements (No Measure)

1. 3 Part pausing power snatch x 3

2. 3 Part pausing Power snatch to O/Head Squat x3

3. 3 Part pausing Full Snatch x3

Weightlifting

Metcon (Weight)

8 EMOM

2 Power snatch + 2 HP snatch +2 OH squats

@ 70@ of Power snatch

Conditioning

WOD GOAL

high skill WOD – make sure moments are correct first then move fast

Metcon (Time)

For time

10 to 1

T2B

HSPU

rest 2:00

10 to 1

V-snaps

HSW (1 meter is 1 rep)
–Scaling–

1 – K2E

2 – knee raises

3 – v-snaps

–HSPU–

1 – ab mats

2- 5 sec hold per rep

— HSW —

1 – 3 shoulder taps per rep

2 – 3 DB press per rep