CrossFit WOD for 7/23/2015

The Regular CrossFit Class this Saturday will be a partner/team WOD.

As we move toward the weekend, we have skill work and the second strength day to fit in before Saturday.  Today is our skill day for the week.  This month, we have been giving you the tools needed to train a squat snatch.  The exercises we did the first and second week of the month were designed to help you develop the comfort catching a bar overhead while in the bottom of a squat.  Today, we will continue that work as we start to put our hang power snatch and snatch balance together.

CrossFit Alloy WOD for 7/23/2015:

Skill:
3×5 Full Snatch Balance
3×5 Hang Power Snatch, Ride into the Overhead Squat
3×5 Hang Squat Snatch, catch the bar as far into a squat as you can

MetCon:
For Time:
Row 500m
Then . . .
21, 15, 9
Burpees
Kb Swings (2/1.5)
Rest 5 Minutes
Row 1000m