The Red Wedding

CrossFit Boro – CrossFit

Happy second day of the week! We are working on our Snatches today! This would be a great chance for those of you who hate snatching to say “Eff that! I’m not going!” But you’ll never get better if you don’t show up on days like today. Now, WHEN you show up, it’s important to move deliberately. Don’t just do what you’ve always done or you’ll move like you always did. Focus, listen to your coach, and be intentional. The complex you’re performing during the EMOM breaks the Squat Snatch into all of its requisite parts: the pull off the floor, the drive from the hips and legs, and squat to catch the bar. We’ll combine those movements into a seamless Squat Snatch in the workout. At the loads prescribed, this should be a challenging weight. You *might* fail an attempt or two through the workout. Again, move deliberately. Good luck!

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A: Metcon (No Measure)

Every 75-sec for 5 minutes (4x)

2 Snatch Pulls + 2 High Hang Snatches + 2 OHS

B: Metcon (Time)

3 RFT (Time Cap: 15 minutes)

7 Squat Snatches (135/95#)

21 cal Row

Mobility

Barbell Bicep Smash

Barbell Trap Smash

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