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SNATCH

Photo: CrossFit Massapequa Athlete, Jodi G. with a full overhead lockout

STRENGTH:

SNATCH - 15 - 20 MINS TO ESTABLISH A HEAVY DOUBLE

WOD:

3 RFT: (10 MIN CAP)

40 DOUBLE UNDERS

20 CALORIE ROW OR BIKE 18 CALORIES

10 HANDSTAND PUSH-UPS

- REST 4:00, THEN -

14 MIN AMRAP:

30 WALL BALL SHOTS (20/14)

20 CHEST-TO-BAR PULL-UPS

10 POWER SNATCHES (75/55)