Tuesday WOD

CrossFit 201 – CrossFit

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T-Spine Mobility

2 Rounds

1:00 Row

:30 HS hold (add shoulder taps if possible)

5 Snatch High Pulls

5 Muscle Snatches

5 Snatch Balance (catch in 1/4 squat)


Power Snatch

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)

*Start moderate and build up to a max effort.

*Complete the row at about 80-90% effort each time.

Everyone should be done with that under 1min, or scale to 200 meters 🙂

Power Snatch (6 x 3)

Metcon (Time)

For Time:


American KB Swings 53/35

15 Pull-Ups

30 Double Unders

immediately into;


American KB Swings 53/35

15 Handstand Push-Ups

30 Double Unders
*Time CAP: 15 minutes

*RX+ Strict HSPU’s

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