10/14/2013

Main – CrossFit

Power Snatch (3 rep touch & go)

15 Minutes – Work to a heavy set of 3 rep touch & go of either Power Snatch OR Squat Snatch.

Squat Snatch (3 rep touch & go)

15 Minutes – Work to a heavy set of 3 rep touch & go of either Power Snatch OR Squat Snatch.

Metcon (Time)

10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
10 Pistols (5 each leg)
30 Double unders between round

16 thoughts on “10/14/2013

    • Sorry… I messed up and left the “5” before each leg for the pistols. Yes… The snatch is the only one that goes down from 10-1.

  1. 209 on snatch
    Metcon did 30 DUs after each set of pistols. Hope that the way it was ment to be done
    39:12

  2. Instead of Touch and Go, i did Power Clean.
    165#, 3 reps on the minute for 12 min.

    Metcon: 25:24
    Coolest WOD!!!

  3. Power Snatch: 135×3
    Squat Snatch: 115×3

    Worked on correct form

    Metcon: 22:57

    Pistols to med ball

  4. still in snatch infancy
    7 min SQ Snatch to 75#
    8min pwr snatch to 95#

    metcon:
    75# snatch
    pistols counterbalanced with 10# plate due to inadequate ankle flex.
    a very challenging 32:30

  5. Squat Snatch: 115

    Metcon: 14:40
    10-8-6-4-2
    Power Snatch: 95#
    Assisted Pistols using rack for balance
    2x Single Unders

    My snatch is awful, defintely something to work on.