hang power snatch

,

Wed 120111 - CrossFit Harrogate WOD

,

1. Warm up

2. Skill practise; 15 minutes to practise:
Snatch

3. Five rounds for time of:
60/40 kg deadlift, 9 reps
60/40 kg hang power snatch, 6 reps
60/40 kg overhead squat, 3 reps

4. Recovery: mobility 

Part 3 of this workout was posted on the CrossFit mainsite on Tue 27 Dec 2011. Have a look at the comments, videos and scores here and here.

,

Fri 111216 - CrossFit Harrogate WOD

,

1. Warm up

2. Strength training:
Hang power snatch, 3-3-3-3-3

3. Complete as many rounds in fifteen minutes of:
11 ft rope climb, 2 ascents
20/14 lb wall ball, 20 reps
Run, 200 m

4. Recovery: mobility

Part 3 of this workout was posted on the CrossFit mainsite on Thu 01 Dec 2011. Have a look at the comments, videos and scores here and here.