Blackbird CrossFit – WOD
The CrossFit Warm-up (No Measure)
3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Coach lead Snatch skill work and warm-up.
Snatch Ladder (Weight)
24 barbells will be set with weights increasing by 10#. Athletes will have 1 minute to complete a snatch attempt. if the attempt is successful athletes move to the next weight where they will have 1 minute to complete the next rep. This will continue until an athlete fails to complete a snatch in the 1 minute allowed. Last successful snatch weight is recorded.