Weighted Pull-up + Power Snatch/Burpees

Oct 26, 2018 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

5 Double Push-up Inchworms

10 Scap Pull-ups

15 Banded Low Ext. Rotations / side

10 Banded Ext. Rotations w/ Press

10 PVC Passes

10 PVC Overhead Wall Squats

15 Banded Face Pulls

30 Hollow Rocks

1:00 Couch Stretch / leg

15 Banded Glute Bridges

10 DB Rows / arm (moderate)

Strength

Weighted Pull-ups (5-5-5-5-5)

12 minutes

Metcon

Metcon (Time)

3-6-9-12-15

Power Snatch (95/65)

Burpees over Barbell
10 minute timecap

Choose a weight you can cycle easily for most of these sets. Weight is not the priority here, be very deliberate in your power snatch form and pace it appropriately. We shouldn’t see any singles in this metcon. The burpees is where we want you to push the pedal.

Finisher

To be done on your own time. Focus on quality reps with full ROM and less on the total amount.

Ring Rows (3x Max Reps)