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CrossFit MontCo – CrossFit


Paul’s Snatch Warm Up (No Measure)

Bottom Squat Hold with bar Snatch Grip- 30 secs

5 High Pulls from below knee (scarecrow)

5 Muscle Snatches

5 Behind Neck Press (Snatch Grip)

5 Overhead Squats or Snatch Balance


High-Hang Snatch (6×2 @ 80%)

Bar should not go to ground between reps…


Metcon (Time)

Wod- for time (16 min cap)

2 rounds.

30 dubs

18 hang power snatch 95/65

30 dubs

18 Back Squats

30 dubs

18 pull ups (c2b)

30 dubs

Accessory Work

Metcon (No Measure)


2* 10 jump up chin up with a negative as long as possible

2* 15 dips (ring or box)

Categories: WOD