WOD 201218 - FRIDAY
- CrossFit Latte Stone
- Dec 17, 2020
- 1 min read
WARM UP
Coach's Stretch
Burgener Warm-up Snatch
5 AMRAP
6 Air Squats to Calf Raise
8 Ring Rows
6 Hand Release Push Up
8 Hollow Rocks
Skill / Strength
Snatch Complex
4 Sets (unbroken)
2 Hang Muscle Snatch
1 Low Hang Power Snatch
1 Full Snatch + 2 sec Pause at bottom
*limiting factor is muscle snatch
*choose weight accordingly
WOD
12 - 9 - 6
Power Clean, 185/135#
C2B Pull Ups
TC: 12 Mins
Scaled Version:
Power Clean, 135/95#
Pull-Ups / Ring Rows
TC: 12 mins
Post WOD Accessory:
50 L/R Side Plank Rotations
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