Power Snatch + Wall Balls + Bike

Jun 14, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

20 Banded Face Pulls

15 GHD Hip Extensions

10 PVC Passes

5 PVC Overhead Squats

1:00 Handstand Progressions

TOGETHER:

Empty Barbell Warm-up and Drills

Weightlifting

Power Snatch

1 every 0:30 for 5 sets

then

1 every 0:45 for 4 sets

then

1 every 1:00 for 3 sets

Increase weight throughout- be smart about the timing and the jumps in weight

Metcon

Metcon (Time)

3 Rounds of:

15 Power Snatch (115/75)

35 Wall Balls (20/14 to 10/9 ft.)

0.75-mile Bike
21-minute timecap

Scale so the power snatch can be done at about a 7 reps per minute pace or better to start. Scale Wall Balls so that 35 can be completed in 2 minutes or less to start.