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WEDNESDAY CrossFit WOD 10.17.18

16
Oct

WEDNESDAY CrossFit WOD 10.17.18

STRENGTH
Snatch (Squat or Power)
5 sets: (all 6 reps is 1 set)
2 Snatches from mid thigh
2 Snatches from just below the knee
2 Snatches from the ground
*Do not rush the movement and do not do singles. Stay connected to the bar the whole time and focus on perfection.

Complexes really get you in-tune with the lift and help you make great strides. Build up as heavy as you’re comfortable going. 20 Min. to work here. Try different feet widths, grip positions, and cadences (mainly butt and chest angles) to start your lift.

WOD
21-15-9
Front Squat 135/95#
Russian KB Swing 70/55#
400 Meter Run after each set
*Time CAP: 16 Min.

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