Snatch pulls and other fun
Wine Country CrossFit – CrossFit Level 1
Weightlifting
WL1: Snatch Pull (6×2)
Pause just below knee for 3 count. Not touch and go. Should be 110% or snatch or greater. Score is highest weight achieved.
Metcon
WOD1: Metcon (Time)
5 RFT
15 ring dips
30 double unders
15 cal row
Rest 1/2 of time it takes to get through a single round in between each round.
Overtime
Metcon
WOD2: Metcon (Time)
40 cal airdyne
30 box jumps 24/20
20 deficit HSPU
10 muscle ups
20 deficit HSPU
30 BJ
40 cal bike
Weightlifting
WL2: Snatch Balance (Heavy single)
Gymnastics
GYM1: Leg levers
Work on leg levers
2016 04 27