Bench Snatch shuttle

Jan 31, 2020 | WOD

CrossFit ATR – CrossFit

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Warm-up

2 Rounds: (10 Minute Cap)

200m SandBag Carry (60/40lbs)

50′ Sandbag Lunge

20 Cobras (2.5lbs)

12/10 Cal Ski erg

Strength

DB Bench Press (Build to a heavy 10)

15 minutes

Metcon

Metcon (Time)

6 Rounds:

10 Alternating DB Snatches

15 Hand Release Push-ups

120m Shuttle Sprint (10-10-20-20-30-30)

(Rest 1:30)

Rx: 50/30 DB

Rx+: 70/40 DB
You must keep your free hand off of your body during snatches.

Scale Push-ups so that you can keep them unbroken or at least keep them in quick sets.

Shuttle Sprint should be max effort (Sub :30)

Accessory Work

Metcon (No Measure)

4 Rounds of:

10 KB Bottom’s up Presses (next to wall)

1 min Banded Lat Stretch / side