*** WOD 28/05 ***
WARM-UP
a. 3 Rounds
50 m Shuttle run
8 Quadruped hips / Arm extension
3 inchworm push-ups
12 Air squat
30” Glute bridge
b. Thoracic / Squat flow
WEIGHTLIFTING SKILL
a. Power snatch mechanis & warm-up
b. Work
For Advance
Build one heavy set of 1 snatch high pull + 1 Power snatch
For Beginners
8 – 12 Sets
1 Snatch high pull + 2 Power snatch @light – moderate weight
MET-CON
AMRAP 8:00
10 Deadlift @ 80/60kg
15 Box jump step down
Categories: Crossfit