Wednesday

CrossFit 190 – WOD

Olympic Lifting

Snatch Complex

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – start 40-50% increase very little

This complex involves a total of (6) repetitions. As it flows in full:

1 High Hang Power Snatch (pocket-level)

1 Hang Power Snatch (knee-level)

1 Power Snatch (from the floor)

1 High Hang Squat Snatch (pocket-level)

1 Hang Squat Snatch (knee-level)

1 Squat Snatch (from the floor)

WOD

Metcon (AMRAP – Reps)

AMRAP 9

3-6-9-12-15-18-21….

DB Snatch 50/35

1-2-3-4-5-6-7

Burpee Over the DB

*30 DU’s after each round

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