Squats then Hang Snatch + DU

Nov 8, 2017 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

Warm-up

Accumulate 1:00 in Front Plank

0:30 Side Plank (per side)

Accumulate 1:00 in Wall Sit

Perfect Lunge —>

15 Banded Squats

10 Scap Pushups

20 Band Pull Aparts

Front Rack Mobility Exercises

Front Squat (3@70%, 3@80%, 3+@90%)

15 minutes

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP of:

5 Hang Power Snatch (95/65)

25 Double Unders

10 Hang Power Snatch

50 Double Unders

15 Hang Power Snatch

75 Double Unders
For each 25, 50, 75 DU set, these are expected to be done by 1:00, 1:30, 2:00, so if you aren’t experienced enough in DU yet, make sure to scale the number down to rep numbers achievable in those times.