Wed: Weightlifting Wednesday

In Latest WOD by Eric Griffith

CrossFit Brigade – CrossFit

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Warm-up

Snatch Technique by Invictus (No Measure)

Snatch Technique Warm-Up

2 sets of:

Snatch-Grip Romanian Deadlift x 3 reps

Snatch High Pull from Below Knee x 3 reps

Muscle-Snatch x 3 reps

Overhead Squat x 3 reps @ 3211

Snatch Push Press x 3 reps

Snatch Balance x 3 reps

Hang Power Snatch x 3 reps

Snatch from Below Knee x 3 reps

Weightlifting

00:00 – 10:00 — Overhead Squat

10:00 – 20:00 — Snatch Balance

20:00 – 30:00 — Snatch

Overhead Squat (Heavy Single)

Snatch Balance (Heavy Single)

Snatch (Heavy Single)

Metcon

Bumblebee (CFNE) (AMRAP – Reps)

AMRAP 7

Power Snatch (115/80)

EMOM: 7 Wall Balls (20/14)

*Starts on WBs

**Score is Power Snatch reps

Mobility

Scap/Lat Focus:

Foam Roll/Smash

Puppy Dog Pose off Box hold

Thread the Needle stretch/hold