Hang Power Snatch/DU/GHD Sit-ups

Jul 2, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

10 Banded Ext. Rotations w/ Press

0:30 Hanging Hollow Hold

15 GHD Hip Extensions

20 Banded Face Pulls

1:00 Handstand Progressions

5 PVC Passes

5 PVC OHS

TOGETHER:

Empty Barbell Warm-up + Drills

Strength

Hang Power Snatch

1 EMOM x 10

Metcon

Metcon (AMRAP – Rounds and Reps)

10-minute AMRAP of:

10 Hang Power Snatches (95/65)

10 GHD Sit-ups

30 Double-Unders

Rest

3 minutes

Metcon (Time)

Accumulate 3 minutes in a Hollow Hold