CrossFit WOD, July 12, 2019

Friday, July 12th

Weightlifting
Hang Squat Snatch (Weight)
Take a full recovery between sets

)Every 90 seconds, for 15 minutes (10 sets):
1 rep
Build to at least 1-rep at 85% of max, pause all the catches at least 2 seconds in the hole. 
Back Squat (Weight)
On the minute, for 12 minutes:
3 reps 
All weights at 50% of max to create speed standing up!

Metcon
Metcon (Time)
Complete
50-40-30-20-10
Anchored Sit-Up
Between rounds perform a 50-ft waiters walk each side 50/35 

Slangin’ iron today! If your still dialing in the snatch then up the reps to 3 and work the power snatch if overhead squat mobility isn’t quite there. 
And….yes, a flash back to Monday. Ain’t nuttin’ wrong with an ab or two!

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531