SKILL/ STRENGTH: In 15 Minutes Find 1Rep Max On Snatch
WOD: 6 MIN EMOTM
1 Power Snatch ( 75% of max)
1 Hang Snatch
1 Full Snatch
CrossFit Mountain
Warm-Up:
3 Rds. 10-12-15
- Single Leg Ball Pass (20/10)
- GHD Back Ext.
- Banded Crossover
- T2B
- Bongo Board (1 min.)
- Dbl. Unders
- Sampson Stretch
Lift:
- Front Squat 80% 1 rep. max. 6 x 4
- Back Squat Super Slow 6 reps for a total of 2 min. (10 sec down / 10 sec up) (45+/35+)
WOD:
4 Rds. For Time
8 Triple Box Drops (30"/24")
12 Box Drops (24"/20", 53/35)
15 Lateral single leg jumps, 4' across