W.O.D. 12.6.18

Crossfit WOD 12/6

Mobility: Wrist mobility drills

Skill Warmup: (with empty barbell)

  • 10 OHS with pause at bottom
  • 10 Snatch balance
  • 10 drop snatch
  • 10 high hang snatch
  • 10 Hang snatch

Strength/Skill: Snatch/ Hang snatch (ask coach) work up to heavy triple

MetCon: EMOM 16

Even: 3-5 Snatch @ 80% of 3RM weight

Odd:  30 Sec max reps chin-ups


Olympic Weightlifting W.O.D

  1. Hang snatch + Snatch : 2×2+1×80% | 2×1+1×85%  | 2×1+1×90%
  2. Power Clean 6x3x80%
  3. Snatch pull 7x3x100%
  4. Front squat 3x3x85% | 3x2x90%