CrossFit Clitheroe – WOD
10 Kcal + 5 snatch d/l + 5 oh squats
10 Kcal + 5 muscle snatch + 5 oh squats
10 Kcal + 5 power snatch + 5 snatch balance.
EMOM Perform 1 rep
Min 1-5 Power position snatch
Min 6-10 Hang Snatch
Min 11-15 Full Snatch
Increase load as and when you feel fit.
If you wanna go heavy or just keep it light and basic depends on skill level with the movement.
Metcon (No Measure)
Pull-ups technique drills with the wod coach 10:00
Metcon (AMRAP – Reps)
3 Snatches + 3 Pull-ups
6 Snatches + 6 Pull-ups
9 Snatches + 9 Pull-ups
Rx+ Load 42.5 / 29 (full snatches) + Chest to Bar Pull-ups.
Rx 20k/15k + Normal or band assisted pull-ups.