16-10-20

 

OLY
Heavy Snatch

CrossFit WOD

Power Snatch 5×3 @ Mod-Heavy

1RFT
Run 800m
then
2RNDS
20 Wall Ball 20/14lb to 10/9’
10 Right Leg Pistol
10 Left Leg Pistol
10 Strict HSPU
then
800m run

Accessory
3×10 Glute Ham Raise

Mobility
Banded Trailing Leg
Frog
PVC IT Mash


BodyFit

AMRAP 4
Alternating Dumbbell Snatch

In 17 Minutes:
800m – 1 Mile Run

then the remainder of the time:
10 Air or Goblet Squats
10 Dumbbell Push Press
20 Bicycle Crunches