Power Snatches and 2 options for conditioning

Mar 22, 2019 | WOD

CrossFit ATR North – CrossFit

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Warm-up

Warm-up (No Measure)

EMOM warm up (2x through)

1) Double Unders

2) GHD hip ext

3) Front Plank

4) Hang Muscle Snatch

5) Back Squats

Strength

Power Snatch (2 reps EMOM x 12 mins)

increasing for 6 mins, same weight for 6 mins

* reps must be “Touch and Go”

Metcon

A: Kurt Angle (AMRAP – Rounds and Reps)

21 minute AMRAP of:

10 DB Push Press (40/30)

15 Back Squat (135/95)

20 D-Ball over Shoulder (40/30)

30 Double Unders

*squats are from the floor

B: Metcon (AMRAP – Rounds and Reps)

21 minute AMRAP

7 Power Clean (135/95)

14 Bench Press (115/75)

21 GHD Sit Up

28 Double Unders