DAILY WOD

Bay Dog CrossFit – CrossFit

Snatch

warm up RX:

1×3 snatch deadlift

1×5 snatch hang high pull

1×3 squat snatch

warm up RX+:

3 sets of 1 snatch DL

+2 hang hi pull+1 hang squat snatch

Squat Snatch

no more than 90 sec rest between sets:

2@65

2@70

1@75

2@70

2@75

1@80

1@80

1@85

1@90

Metcon (AMRAP – Reps)

ascending for 9 min:

3 power snatch(75/55)

3 wall ball

6 power snatch(75/55)

6 wall ball

etc…

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