CrossFit Wynwood – CrossFit

Weightlifting

Snatch (Take 12 min to build to a moderate to heavy 2 rep )

In Partners:

Take 12 min to build to a moderate to heavy 2 rep snatch

*Touch ‘n go, DO NOT reset your grip.

*Attempt to squat snatch every rep.

Snatch (Work for 12 min on technique 2 HPS + 2 OHS + 1 SS)

Beginners to Intermediate:

Work for 12 min on technique at lighter weights using following complex:

2 Hang Power Snatch + 2 OHS + 1 Squat Snatch.

– Then at 12 min mark, take 2 min to determine weight for METCON.

Conditioning

Metcon (Time)

In partners:

30 – 30 – 30 – 30

Pull Ups RX+: C2B

50 – 40 – 30 – 20

Power Snatch RX: 75/55 RX+: 95/65

40 – 30 – 20 -10

OHS (same)

(30 min Cap)