Crossfit W.O.D

Mobility: OHS mobility drills

Skill: Snatch

Beginners: Snatch Progression

Advanced: 3 Position snatch practice 20 min

MetCon: 3 RFT

14 Snatch 60/45

7 BMU/Pullupx2

 

Modifications by ability (ask coach):

Snatch:

– RX

– Lighter Snatch

– Overhead squat

– Goblet Squat

 

Bar muscle up:

– RX – Bar muscle up

– RMU

– C2B x2

– Pullup x2

– Jumping pullup x2

– Ring row x2