CrossFit WOD 11/3/17

Strength:
Warmup sets: 2 times through the complex as a warmup use the 2 times to
increase to a work set

Snatch Complex:
1 High Hang Snatch
1 Mid Hang Snatch
1 Snatch from floor (touch and go)

5 sets x 1 reps

*do not reset grip during the complex
*if you can not maintain the grip the weight is to high
*all are “squat snatches”

WOD:
Alternating EMOM for 24 min (8 rounds)
1) 3 Power Snatches (70%)(60%)(50%)
2) Double Unders (60)(40)(singles for min)
3) 2 Overhead Squats

*percentages are based on squat snatch 1RM

Posted in Workout of Day