WOD – Mon, Oct 23
CrossFit East River – WOD
Snatch Complex (2 Snatch Pulls + 2 Snatches
E 2min x 5 )
Building to 75-77%
Format is 2 snatch pulls, reset, and 2 Snatches in the 2 minute window.
Strength Notes:
– We are starting today with some technical work on the snatch.
– The weights should start off light-moderate and build slightly over the sets.
New Athletes should Power Snatch or catch where they are able to lock their arms.
E.T. (Time)
3 Rounds for Time:
12 Deadlifts
9 Hang Power Snatches
6 Overhead Squats / Front Squats
s: 95/65
x: 115/80
Time Cap: 6 minutes
Intent – Intense barbell cycling metcon.
Target – The weight on the bar should be moderate today. The deadlifts will feel relatively light whereas the hang snatch and OHS will start to get challenging. Plan to take smart breaks between movements. The weight should allow for 1 break on the deadlift and the hang snatch. Once the bar is overhead try to hold on to stay unbroken in the OHS.
New athletes can sub Front Squats for the Overhead squats.