Wednesday Workout: Power Snatch OTM, TEAM WOD

STRENGTH

OTM 10: Hang Power Snatch + Power Snatch

*Start around 60% and build as you are able to. Can drop and reset after hang power snatch.

WOD

In Teams of 2, AMRAP 18:

P1 Row x 500m

P2 AMRAP of the following:

  • Burpee Pull-up* x 5
  • Box Jump Step Down (24/20) x 10
  • Wall Ball to 10′ (20/14) x 15

*Ideally, pull-up bar is about 6-8″ above your reach. Scale height of pull-up bar as needed (i.e. burpee + jumping pull-up where pull-up bar crosses below wrist), or do 5 burpees + 5 ring rows.

Notes: Partner 1 rows 500m while Partner 2 performs AMRAP – once P1 finishes rowing, P1 picks up on AMRAP where P2 left off, and they switch.  Score is number of rounds and reps completed on AMRAP portion (rowing doesn’t count towards score).

Scale as needed on box height and wall ball weight.

ANNOUNCEMENTS

  1. BRING A FRIEND DAYS Start Next Week (Feb 10)!!
  2. 2016 CrossFit Games Open: Registration for the 2016 CrossFit Games Open is Live!  Head on over to the CrossFit Games Website for details and get yourself signed up!

4 Comments on “Wednesday Workout: Power Snatch OTM, TEAM WOD

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