CrossFit WOD for Friday 6-30-2017


Jun 29, 2017

Skill/Strength: Last week of squat snatches and speed front squats. Metcon: You should be capable of cycling the snatches easily because the weight is light. Advanced athletes, shoot for 7+ rounds

Warm Up

400m Run, 10 squats, 10 pass throughs then 5 reps of group Burgener w/ a PVC


Foam Roll x10 passes – Lats, then start warming up for snatches


1) 6 min EMOM – 2 Squat Snatches (up to 80%)

2) 6 min EMOM – 3 Speed Front Squats (up to 65%)

METCON- 10 min AMRAP “14.1”:

  • 30 DUs (3x Singles)
  • 15 Power Snatches (75/55)

“Stick to the basics. And when you feel like you’ve mastered them, it’s time to start over again. This time paying closer attention.”

– Coach Glassman