Crossfit W.O.D

Skill: Snatch & Ring muscle up

MetCon: “Amanda”

9-7-5

Snatch 60/42.5

RMU

Modifications

Snatch-OHS-GSQ

RMU-C2B-Pullup-J.pull-rin row

Olympic Weightlifting W.O.D

1. HPS + Drop Snatch  6×3+1×75%
2. C&J 2×2+2×75% 2×2+1×85% 2×1+1×90% 1×1+1×85-95% 1xPR attempt
3. Tempo deficit clean pull 5x3x60% 5sec up 5 sec down