Info on the Snatch– http://library.crossfit.com/free/pdf/CFJ_Castro_SnatchStrategies.pdf
Skill: Snatch
http://youtu.be/be97kgQ1Aw8
WOD: “For Time: 21-18-15-12-9”
21-18
Snatch (95/65)
Burpee
Pull Up
After the set of 18, write down your score then proceed with the 15-12-9 of:
Front Squat (add 40# to your Snatch Weight)
Lateral Bar Over Burpees (each jump over = 1 rep)
Pull Up
After the set of 9, write down your score, rest for one minute then plank for as long as possible without dropping. Write down that score.
By the end of the WOD, you should have 3 scores.
30 min cap
