Beaverton Strength and Conditioning – CrossFit

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A: Warm-up (No Measure)

Using empty bar 3 rounds:

2 High Pull

2 Muscle snatch (from power pos)

2 high hang snatch

2 snatch

B: Snatch Balance (6×1)

*speed under the bar

*stick bottom position hold for 1-2sec

C: High-Hang Snatch (6×1)

(No feet movement)

*Build as you go, keep light/mod

D: 15min EMOM (1+1)

1 Hang snatch + 1 Snatch
*Build as you go

Categories: WOD

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