Can you hang(snatch)?

By February 18, 2016 wod

Flaming Gorge CrossFit – CrossFit

Hang Power Snatch (5-5-4-3-1)

This movement is to help us learn to get the bar to our hips and not our hips to the bar.

Metcon (3 Rounds for reps)

3 Rounds

1 min. ME Front Squat @ 70%

1 min. ME Ring Dips

1 min. Rest

Metcon (Time)

Metcon (Time)

For Time:

50 Wall Balls 20/14

50 C2B Pull-Ups

50 Cal. Row
Go all out on this one. This is not meant to be a long WOD. If it takes more than a couple mins to do the wall balls, get a lighter ball. If you aren’t able to string together C2B pull-ups, scale to a progression that will allow you to rep these out quickly. The row, remember it’s not about how quickly we row, it’s about efficient, strong pulls. Have FUN!

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