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12/03/2019

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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

1 Power snatch + 1 HP snatch +2 OH squats

@ 75@ of Power snatch

Conditioning

Metcon (Time)

4 RFT

50 double unders

12 Thrusters 45/32

7 Bar muscle ups

rest 2:00
–Scaling–

singles x2

–Muscle ups–

1. 14 strict pull ups (if you can go unbroken and don’t have MU)

2. 7 Strict pull ups

3. 7 pull ups

4. 10 ring rows

WOD GOAL

These are sprint rounds – unbroken and AFAP

should be around 2:45 rounds and not fall away to much from that pace