New Ulm CrossFit – WOD

SNATCH DAY

Warm-up

Weightlifting

Snatch Pull (5 x 3 @ 85%)

Snatch Balance (5 x 3 @ 70%)

Metcon

3 Pos. Pause Sn. Pull + 1 Hang Snatch + 1 Snatch (8 x 3)

2 Second pause at each position (3″, knee, hip) then pull. Drop and pick back up for hand and full.