Wednesday Workout: Snatch Wk, Row, CTB, RD

CrossFit SAW crew showing their support at “Deadlifts for Derek” this past weekend!

STRENGTH

Every 90 Seconds for 10 Total Sets: 3-Position Squat Snatch (high hang, knee, floor)

Goal is to build to a heavy weight in the complex across the 10 sets. Scale to 3-Position Power Snatch, and only if your mobility allows add an overhead squat after each rep.

WOD

Level 1

3 Rounds for Time:

Row x 250m
Box Assisted Dip x 10
Ring Row x 10

Level 2

5 Rounds For Time:

Row x 250m
Ring Dip x 7
Chest to Bar Pull-up x 7

*15 Minute Time Cap

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4 thoughts on “Wednesday Workout: Snatch Wk, Row, CTB, RD”

JROB November 4, 2015 — 7:07 am

SN: 85
WOD: 11:49 C2B

ope November 4, 2015 — 5:41 pm

135#
9:18

hannaheliades November 4, 2015 — 7:32 pm

Snatch: 75#
WOD: 10:35 (L1 movements, 5 rounds)

martha November 5, 2015 — 8:44 am

Snatch- worked up to 70#- only got first two positions