Main – CrossFit

Weightlifting

1) Lifting is optional.
2) If you can finish both within 1 hour then do WOD first.
3) ADV recommended to do weights first then WOD

Snatch Pulls (5×1 Snatch Pull at 1RM Snatch weight)

https://www.youtube.com/watch?v=Lny5dF4z228
See video demo attached

Snatch Shrugs (5×3 Snatch Power Shrugs at 1RM Snatch weig)

https://www.youtube.com/watch?v=xuhq2gTUorY
See video demo attahed

Metcon

Metcon (Time)

For Time:
1 mile Run
50 Wall Balls, 20/14
40 Box Jumps, 24/20
30 Burpees
20 Power Snatches, 135/95