By coach On Monday, July 09 th, 2018 · no Comments · In

CrossFit East River – WOD

Weightlifting

1: Hang Snatch

In 12 Minutes, Build To A Mod-Heavy

Snatch DL

+

Hang Squat Snatch

+

Below Knee Squat Snatch

(Bar does not go to ground)

Metcon

2: Metcon (No Measure)

EVERY 3:00 x 6 ROUNDS

Run 400m

3 Power Snatch (115/75)

3 Squat Snatch (115/75)

*Load should be something capable of doing unbroken. Ideal work/rest is sub 2:30 each round.

Share