JP CrossFit – WOD Weightlifting Metcon (Weight) Every 90 seconds, 8 rounds: 3 hang power snatches 1 tempo overhead squat: 3 sec descent 3 sec pause explosive ascent Metcon Snatch DT (Time) 5 rounds: 12 snatch grip deadlifts* 9 hang power snatches* 6 overhead squats* *Rx = 75/55 Rx+ = 115/80 10 minute time cap!Read More