Friday

CrossFit 190 – WOD

Olympic Skills

“Power” Snatch Balance (5×5 increasing )

Behind the neck “dip, drive and press under” to the power catch position of the snatch.
Similar to a jerk but back rack with snatch grip. Pause for 1 full second in the catch

Olympic Lifting

Snatch Complex (6×3 )

On the 1:30 x 6 Sets:

1 Hang Power Snatch

1 Overhead Squat

1 Hang Squat Snatch

WOD

Metcon (Time)

For time:

50 KB Swings 53/44

1000m Row

50 Power Snatch 75/55

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