Snatch Complex, Back Squats and a tasty WOD
Tomorrow sees the start of the Pacific Crossfit Regionals in Woollongong. Will the ‘Mayor of Australia’ Chad Mackay, book his place to Carson?
Give us your thoughts on the Top 5 heading to the U.S after this weekend in the comments.
A. 18 minutes to establish a max of the following Snatch complex:
- 1 Hi Hang Snatch, 1 Hang Snatch, 2 Overhead Squats, 1 Hi Hang Snatch, 1 Hang Snatch, 1 Overhead Squat.
- Do not put the bar down until all 7 reps are complete
B. 16 minutes to establish a heavy single Back Squat. Go for a new 1RM if you’re feeling good
C. For Time (10 minute cap):
- RX: 9-7-5 Muscle Up and Thrusters @70/45kg
- FF: Burpee Pull Ups and Thrusters @45/30kg
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