23 September 2019

CrossFit North Reston – CrossFit


Metcon (Weight)

Snatch Skill Work

Every :90 x 4 Sets

1 Power Snatch


1 Heaving Snatch Balance

4 Sets NFT

Hang Snatch (mid thigh) x 2

Snatch (from floor) x 1

**Does not have to be TnG from the floor
Record heaviest weight used during hang snatch/snatch portion.

The E:90 work should be a technical warm-up. You may adjuat weight throughtout our four working sets.

Metcon (3 Rounds for time)

Every 5:00 x 3 Rounds

20 Air Squats

20/16 Cal Row

8 Power Snatch (95/65)
Record time for EACH round



Categories: WOD

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