http://southhallcrossfit.com/wod/snatchsquash/
Snatchsquash
April 30, 2018

South Hall CrossFit – CrossFit

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Warm-up

hang: Warm-up (No Measure)

:30

Jumping Jacks

Air Squats

Knuckle Drags

Samson

Spidermans

Push up 2 Pike

PVC Pass Thru

OHS

Barbell Warm Up

5 High Elbows

5 Muscle Snatch

5s Pause in Dip

5s Pause Catch

5 Overhead Squats

3 High Hang Snatch

3 Hang Snatch

Weightlifting

High-Hang Snatch

Every :90 for 9 12min

(1) High Hang Snatch + (1) Hang Snatch, building to a heavy for the day

Metcon

Metcon (3 Rounds for reps)

3 Min each Station – 1 Min rest between each

Max Calorie Row

Kettlebell Swings

Max 10m Shuttle Sprints

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