Technical Friday

CrossFit Return – WOD

Part A

Power Snatch (5 x 5)

Focus on a solid catch position with the chest up and the bar finishing over your mid-foot. Take your time with your first pull fromt the floor and speed up once you get to your hang.

Snatch (5 x 3)


Snatch + Hang Snatch + Overhead Squat

Build to a heavier weight than our previous attempt.

*We will be testing our 1RM in the coming weeks.

Super set

With a stick or empty bar work into a narrow grip overhead squats. Make sure your squat looks pretty and I’m not worried if you sacrifice a bit of depth to go bit narrower.

Part B

Metcon (Time)

For Time (14 min cap)

15 – 12 – 9 – 6 – 3

Power Snatch (42.5/30kg)

Pull Ups/Banded C2B

Rest 1 min

15 – 12 – 9 – 6 – 3

Overhead Squats/Front Squats

Box Jumps (24/20″)