Crossfit Charlotte-Blog

Mar
07
Tuesday 160308 WOD
By Patricio Manayan

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Joe getting after 16.2

Snatch Warm Up

3 rounds of 5 reps each:

Jump Shrug
High Pull
Muscle Snatch
Landing Position, 1/4-1/2-full drop
OHS
Sotts Press
Pass Throughs
Duck Walk
review hang power snatch and warm up to first working load

Hang Power Snatch 3.3.3.3.3

suggested % of one rep max, 60, 65, 70, 75, 80%

WOD

4 rounds for time of:

95/65-lb. overhead squats, 20 reps
24/20-inch box jumps, 20 reps
RX+ 115/75# and 30/24"

Stretch/Hydrate


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