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CrossFit Ktown – CrossFit

FX A: Hang Power Snatch (2-2-2-2-2)

Immediately following each set perform 5 depth drops from progressively higher heights.

SP A: Snatch Deadlift + Snatch Pull + Snatch (Build to heavy single of complex. SDL @ 0031)

reset between each rep

B: Metcon (5 Rounds for time)


8 hang power snatches @ 60% of A

16 lateral jumps across BB

1 sled sprint 25m inside

Walk rest 2-3 min
Can scale the hang power snatches to 16 alt DB snatches @ moderate weight.

GUT: Metcon (Time)

For time:

100 L-hang flutter kicks

Every break = 15 sec side plank each side

By | 2018-11-15T07:19:01+00:00 November 14th, 2018|WODS|0 Comments

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