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.