Strength

1RM Hang Squat Snatch

WOD

If you’re interested in targeting CrossFit competition and you are confident with your Kipping skills and Snatch, here’s your work for the day.   You’ll see Chest-To-Bar pull-ups and Snatches at pretty much every level. 

15 Squat Snatch 135/95lbs
9 Chest To Bar Pull-Ups
12 Squat Snatch 135/95lbs
15 Chest To Bar Pull-Ups
9 Squat Snatch 135/95lbs
21 Chest To Bar Pull-Ups

Or,

If you are just starting out and working on your fundamentals, work through the following for time. 

15 Overhead Squat 95/65lbs
9 Pull-Ups
12 Overhead Squat 95/65lbs
15 Pull-Ups
9 Overhead Squat 95/65lbs
21 Pull-Ups

The Snatch is one of the most difficult movements that we do and you’ll need a good foundation. Work Overhead Squats with a weight you can manage safely through the entire range of motion. That means full depth squats!  If you haven’t quite mastered kipping scale down to a standard pull-up with kip or work those bands to get your strength up!