Crossfit Garage – CrossFit

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Metcon

Snatch Pullups CnJ Burpees (Time)

5 rounds for time

3 Snatches @70%

8 CTB Pullups

3 Clean and Jerks @70%

8 Burpees
**intended to be a snatch with a full squat. If done as power, please include in notes. Athletes will have to switch load/plates for barbell movements as necessary during WOD

Metcon

5k Row (Time)

Max Effort 5k Row
OPTIONAL

Bright Spot

Snatch

Clean and Jerk

5k Row (Time)

Max Effort 5k Row

Why?

The purpose of the snatch pull is to increase speed and height of the barbell to enhance a lifter’s power application during snatches. … Additionally, snatch pulls can be used to help lifters learn proper bar mechanics and balance during certain aspects of the pull to better isolate issues and individualize solutions