CrossFit
Metcon (No Measure)
Banded Side Steps x15
Goblet Squat x15
Close Grip OHS x15
2 rounds
High Hang Power Snatch + Mid Hang Squat Snatch (5×2 )
Perform 1 set every 2 minutes. 1 Rep is after both movements have been completed without droping the bar.
If you have to drop the bar after the High hang power snatch then you have to much weight. It should be around your 60-75% of your hang Snatch.
Metcon (Time)
Wall Balls 30/20
Dubs
50-40-30-20-10
If you cannot Perform at least 5 reps at the RX weight even through extreme fatigue then please scale appropriately
Metcon (No Measure)
Extra Work
Squat Snatch x2
S1 @ 50%
S2 @ 55%
S3 @ 60%
S4 @ 65%
S5 @ 70%
S6-10 @75-85% – Put mechanics first. If you are hit and miss at 75% then stay there. However if it is a “good day” and you’re nailing it then feel free to increase up to 85%
Max Height Box Jump
-Record This in wodify under benchmark WODs