Today’s WOD

09-19-2020
Warm-up
3 rounds w/empty bar or light weight
5 snatch pulls
5 muscle snatch
5 hang power snatch
10 jump squats, tall extension
Crossfit (Fitness)
Hang Snatch (16-min, building to max)
Every 2min
3,3,3 | 2,2,2,1,1

First 3 sets = 1 snatch pull + 2-3 hang snatch

Next 5 sets = hang snatch + overhead squats
Metcon (AMRAP - Reps)
2 ROUNDS, 2min rest between (20min)

Against a 4-minute clock…
Row 500/400 Meters or 40/30 AAB
Max Reps of Chest-to-Bar Pull-Ups

Rest 2min and then…

Against a 4-minute clock…
Run 400 Meters
Max Reps of Push Press, 115/85 (135/95)
Hit the Run/Row/AAB hard at 80-85% effort for 1-2min remaining for reps