WOD – Wed, Mar 29

CrossFit East River – WOD

3 position snatch , top-down (2 reps to help build familiarity with pulling under.)

(1rep = snatch @ power, hang, then floor)

Snatch (EMOM x 9 sets
Snatch High Pull +
Snatch w/1 Sec pause in the catch

3 sets @ 72%
3 sets @ 75%
3 sets @ 78%
)

– Similar to last week we have 9 sets of Squat Snatches building up to 78%. This should be heavier than last week’s snatches.

– Not touch-and-go snatches. Athletes should re-set between the high-pull and the snatch and focus on the SAME pull (bar path) close to the body.

10/15/10 (Time)

3 Rounds

10 Burpee Over Bar

15 Over Head Squats

10 HR Push-ups

s: 75/55

x: 95/55

Cap 10.
– Athletes should look to go unbroken on the OHS or break-up unto 2sets to keep moving quickly.