JP CrossFit – WOD

Metcon (Weight)

Build to a heavy complex:

1 snatch high pull

1 hang power snatch

1 overhead squat

1 squat snatch
First 3 movements should be chained but you’re welcome to drop from the top after the overhead squat for a full reset.

Metcon (Time)

Quarterfinals for Humans

With a 10 min clock:

30 cal row

20 burpee box jump overs

with time remaining:

max snatch
Snatch can be squat or power. You must find a balance of giving yourself enough time to try heavy attempts and also not blow yourself up on the work. Score is a two part. Part A is the work for time. Part B is the weight completed in the rest of the 10 min iwndow.

Metcon (Weight)

Snatch weight