Power Snatch + Holds/Swings/Jumps

May 30, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Banded Ext. Rotations w/ Press

10 Low Ext. Rotations / side

5 Double Pushup Inchworms

10 PVC Passes

10 PVC OHS

10 PVC GHD Hip Extensions

DONE TOGETHER: (with 45/35lb)

5 B/N Snatch Grip Press

5 Pause OHS

5 B/N Sotts Press

5 Snatch Balance

5 Hang Power Snatch

5 Power Snatch

Power Snatch (1 EMOM x 10)

Increase weight throughout

Metcon (Time)

4 Rounds of:

60-second Handstand Hold

60-second Static Hang

20 RKBS (71/53)

20 Box Jumps (24/20)
Reduce the static movements to something that can be done unbroken for at least the first round.