Timberwolf Fitness Roseville – CrossFit WOD

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Power Snatch (Building to Top Set)

12min Cap

*Slow Pull Powers

Start pull slow and controlled, it must take at least 3 seconds to go from ground to above knee before you can explode

*Focus and pushing with legs vs pulling with back

*When you explode make sure to pull the bar back to your hips vs swinging hips into bar

Metcon (Time)

For Time

50/40 Cals on Bike or Rower

40 Box Jump Overs

30 Overhead Squats

20 HSPU
12min Cap

S Step overs 24/20″, 65/45, Pike or Hand Release Push ups

RX 24/20″, 95/65