CrossFit WOD 9/28/17

EMOM for 6 min
1 High Hang Snatch (Hips)
1 Mid Hang Snatch (top of knee)
1 Snatch from Ground
*all squat snatches
*keep the weight really light and work on speed under the bar and weight in midfoot

Rest 3 min

Every 3 min for 15 min
1 Power Snatch
1 Squat Snatch
*Increase weight every round as possible

WOD: (20 min time cap)
For time:
Run 800m (6th st)
10 Snatches
Run 400m (stop sign)
20 Cleans
Run 200m (white fence)
30 Deadlifts

Posted in Workout of Day