CrossFit Southpaw – CrossFit
PRE: Hang Snatch (EMOM 8 – 2 reps)
Hang Squat Snatches – hang onto the bar in between reps. Feel free to increase load if you feel good but make sure you are moving fast and catching the bar locked out.
For those who are new to snatching, work on hang power snatches and focus on getting fast full extension.
WOD: Metcon (Time)
8 Hang Squat Snatches (95/65)
40 Double Unders
16 Wall Balls (20/14)
The first couple rounds should be unbroken HS and WB. Scale down or UP accordingly!
*Note: this is a great workout to work on pacing. Commit to doing sets of snatches or DU or WB unbroken and then adjust your transition time accordingly! The better you are at knowing how your body moves, the more efficient you can be!