Strength WOD:
1-1-1-1-1-1-1
Snatch + Snatch Balance
* Use same load for each set of the complex
Conditioning WOD:
From CrossFit Centurion
As Many Rounds As Possible (AMRAP) in 9 Minutes of:
7 Power Snatch (95#/65#)
10 Box Jumps (24″/20″)
12 AbMat Sit-ups
Results
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View this photo
Drop Snatch, Snatch Balance, and Heaving Snatch Balance for CrossFit techniqueWOD
“Speed” with Coach Burgener – video [ipod] [mov] [HD mov]