CrossFit WOD, July 12, 2019

Friday 12th July 2019

Warm-up
Warm-up
20 press ups

3 rounds
5 KB hang snatch each arm
10 goblet squats
10 alt lunge

3 min pulling EMOM, shoulder activation between sets.

Weightlifting
Hang Power Snatch (Build to a heavy 3 reps)
This can be from high, hang or low hang. Look to keep that bar path as close as possible throughout and be fast.

Metcon
Metcon (Time)
For time

30/21 cal AB check in
21-15-9
Hang power snatch 35/25kg
Back squat
into
5-3-1 wall walk, with 10 jumping lunge after each set.

time cap 15 mins

Scale the snatch so that you can do the 21 in 2 sets. Look to move steady but unbroken on the squats. RX wall walks nose all the way back to the wall.

NO DROPPED BARBELLS FROM OVERHEAD