Snatch/Hang Snatch + BBJO/DB Lunge/Bike

Jul 26, 2019 | WOD

CrossFit ATR, CrossFit ATR North – CrossFit

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Warm-up

50 ft. Banded Lateral steps (per side)

50 ft. Backward Walking Lunge

10 Reverse Walking Toe Touches

15 RKBS (moderate-heavy)

2 Rounds:

10 DB Suitcase Lunges (per side) (medium/heavy)

0:20 Supine GHD Hold

TOGETHER:

Empty barbell warm-up + drills

Weightlifting

Snatch + Hang Snatch

Every 1:30 x 7 sets

Build up in weight throughout

Metcon

Metcon (Time)

For Time:

50 Burpee Box Jump Overs (24/20′)

100 DB Walking Lunges (40/30)

50/40 Calorie Assault Bike
20-minute timecap

Stretching

1 minute Hamstring Stretch / side

1 minute Pigeon Stretch / side

1 minute Couch Stretch / side

1 minute Calf Stretch / side