Warm-up
1k row or 50 burpees
this one is your choice
than
(with a PVC pipe)
20 Over head squats
20 Power Snatch
20 Squat snatch
sWOD
Snatch Balance
2-2-2-2-2-2-2
Advance & Novice will be doing the same rep scheme.
However:
Advanced will be focusing on weight and speed. (i.e. dropping to the bottom of the squat as soon as possible)
Novice will be working on technique and speed.
That said, everyone will always be working technique.
Visit this link from the mainsite (CrossFit.com) for some more insight on snatch balance
Snatch Balance
WOD
14 Min AMRAP of;
5- Power snatch @ 95/65#
10- Burpees
5- Wall Balls
NOTE: Scale weight accordingly on the snatch and wall balls.
1k row or 50 burpees
this one is your choice
than
(with a PVC pipe)
20 Over head squats
20 Power Snatch
20 Squat snatch
sWOD
Snatch Balance
2-2-2-2-2-2-2
Advance & Novice will be doing the same rep scheme.
However:
Advanced will be focusing on weight and speed. (i.e. dropping to the bottom of the squat as soon as possible)
Novice will be working on technique and speed.
That said, everyone will always be working technique.
Visit this link from the mainsite (CrossFit.com) for some more insight on snatch balance
Snatch Balance
WOD
14 Min AMRAP of;
5- Power snatch @ 95/65#
10- Burpees
5- Wall Balls
NOTE: Scale weight accordingly on the snatch and wall balls.
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