Latest WOD

Max Effort Power Snatch for 6/17/2016

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A lot of our snatches lately have been around the squat variation.  The squat snatch is a highly skilled movement requiring the ability to overhead squat under a sudden load.  For today, we will work on a more powerful variation of the snatch, the power snatch.  With a higher final catch, the power snatch requires a lot of hip drive to propel the bar all the way over our head without dropping really low.  This is your chance to find your 1 rep max effort power snatch.

CrossFit Alloy WOD for 6/17/2016:

Olympic Lifting Accessory Work:
Max Effort Power Snatch
1, 1, 1, 1, 1, 1, 1

MetCon:
For Time:
50 Squats
50 Box Jumps (24/20″)
Run 400m
35 Squats
35 Box Jumps
Run 400m
20 Squats
20 Box Jumps
Run 400m

Post Weight and Time to Comments

6:30pm – Olympic Lifting is Canceled  

Join the discussion 2 Comments

  • Avatar Crimlaw says:

    Scaling:

    Platinum: As written above.

    Steel:
    For Time:
    40 Squats
    40 Box Jumps (24/20″)
    Run 400m
    25 Squats
    25 Box Jumps
    Run 400m
    15 Squats
    15 Box Jumps
    Run 400m

    Brass:
    For Time:
    35 Squats
    35 Box Jumps (24/20″)
    Run 400m
    20 Squats
    20 Box Jumps
    Run 400m
    10 Squats
    10 Box Jumps
    Run 400m

    Bronze:
    For Time:
    35 Squats
    35 Box Jumps (20/short box)
    Building Run
    20 Squats
    20 Box Jumps
    Building Run
    10 Squats
    10 Box Jumps
    Building Run

  • Avatar Carol Persin says:

    Thanks Coach Jen for the help and encouragement on my snatches!