Snatches and Pull-ups

Nov 30, 2021 | WOD

CrossFit ATR – CrossFit

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Warm-up

Barbell Warm-up (No Measure)

(10 Minute CAP)

2 Rounds:

20 Banded Lateral Steps (bands on ankles)

10 Banded Squats (bands on knees)

10 Banded Glute Bridges w/ pause at top (bands on knees)

10 Cossack Squats

:20 Hanging L-Hold

5 PVC Passes

At the 10 minute mark, we will gather at the TV for todays WOD breakdown.

Weightlifting

Snatch + Hang Snatch (1 Rep Every 1:20 x 8)

Metcon

Metcon (Time)

3 Rounds for Time:

15/10 Calories (Bike or Ski)

12 Strict Pull-ups

9 Snatches (115/85lbs) RX+ (155/105lbs)