WOD – Mon, Jul 24

CrossFit East River – WOD

Power Snatch (Build to Heavy 3: Cycled Power Snatches
3-3-3-3…

Scale: 3 Singles – not Touch N Go)

– Practice TNG Barbell Cycling. Start light and build slowly to develop the skill for barbell cycling.

– Athletes should focus on keeping the bar close and staying in control and connected throughout the 3 reps.

– New to the movement athletes should perform 3 singles.

HOLD ON (AMRAP – Rounds and Reps)

Death by EMOM (10 cap)

1-2-3-4-5-6… (+1 every minute)

Burpee

Power Snatch

–rest in remaining time–

*On 0:00 begin with 1 Burpee + 1 P. Snatch and continue adding for as long as athletes can hold on.

s: 75/55

x: 95/65

+: 115/85

example:

1 Burpee

1 P. Snatch

2 Burpee

2 P. Snatch

3 Burpee

3 Power Snatch.

etc….
– When athletes cannot complete the work in the time frame they can take a round off and hop back back after 1 round of rest.

– Athlete score stops when they cannot compete Snatches in the minute.