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SNATCH PULL + SNATCH

PHOTO: CrossFit Massapequa Athlete, Katie C. with a textbook, free-standing handstand hold. Katie has a tremendous work ethic, always pays attention to detail and is a model of consistency. 

STRENGTH:

SNATCH PULL + SNATCH

3 X 1 + 2 @ 60%

3 X 1 + 2 @ 65%

2 X 1 + 1 @ 70%

2 X 1 + 1 @ 75%

3 X 1 + 1 @ 80%

- THEN -

SNATCH GRIP DEADLIFT @ 100% OF SNATCH* (3X5)

*Focus on hitting all 3 positions, maintaining posture with no lockout at top (slight bend in knees with upright torso).

WOD:

FOR TIME: (12 MIN CAP)

21-15-9

SDLHP* (75/55)

BOX JUMP OVER (30/24)

ROW (CALS)

*SDLHP = Sumo Deadlift High Pull

- REST 3:00 AFTER TIME CAP, THEN -

RETEST:

5 RFT: (5 MIN CAP)

10 WALL BALL SHOTS (20/14)

5 BURPEES