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WOD

11/22/2019

By November 15, 2019No Comments

The MVMT LAB – 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

Power Snatch (5×2 Build to Heavy Double)

Conditioning

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

8 Deadlifts 225/155

10 Box Elevated Ring Rows

200m Sprint

RX+ 275/195