Wednesday Workout: Snatch Wk, Row, CTB, RD

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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

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. See our Facebook Events Page to see everything that’s going on in the coming month!

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

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