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Snatch pulls and other fun

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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

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