WOD

05/18/2019

By May 11, 2019 No Comments

CrossFit Gonzo – CrossFit

Warm-up

Full Snatch Tech. Warm Up (No Measure)

3 Tall Muscle Snatch

1 Paused OHS

3 Power Muscle Snatch

1 Paused OHS

3 Low Hang Muscle Snatch

1 Paused OHS

3 Tall Power Snatch

1 Paused OHS

3 Power Position Power Snatch

1 Paused OHS

3 Low Hang Power Snatch

1 Paused OHS

3 Tall Snatch

3 Power Position Snatch

3 Low Hang Snatch

then:

Complex

4rds adding weight each time while subtracting one position

1 Tall Position Squat Snatch

1 Power Position Squat Snatch

1 Low Hang Position Squat Snatch

1 Floor Position Squat Snatch

Weightlifting

Snatch Complex (Weight)

5 sets..get heavy

3 Power Snatch

3 Overhead Squat

3 Snatch Balances

Metcon

Metcon (Time)

200 Double Unders for Time

Modification: 400 Singles for Time

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