CrossFit WOD 12/17/19


SG upright row

Upright row to overhead

BN Press

Muscle Snatch prep:

High hang Muscle snatch

Hang Muscle snatch

Muscle snatch

Snatch Prep:

High hang snatch

Hang snatch


Muscle Snatch (4×3)



***It’s all about the hips.

****Expect to relearn alot with these.

Metcon (4 Rounds for weight)

x10 Lateral burpees over the bar

X3 Squat snatch

AMRAP 4 x 4
*Increase weight as your fatigue and proficiency allow.

**We will see a big variance in ability with this workout. Some may leak early, while other operate near optimum abilities.

***2m rest between each AMRAP.

****Feel free to drop the bar, but have urgency in performing all three once you began. Don’t begin until you are commit, listen to the body.