CrossFit WOD, June 8, 2021

Power Triplet

Warm-up
4:00 AMRAP
5 wallballs (light)
5 AKB swings (light)
5 push-ups
5 squat therapy

Mobility
1:00 Thoracic Rolling
Then
:30 Banded Shoulder (each side)
1:00 Wall Straddle
X2

Weightlifting
Snatch Complex (10:00 Emom)
Power Snatch+Hang Squat Snatch+Full Snatch

use 60-70% of 1RM
Newer athletes do power+OHS for full snatch option

Metcon
Power Triplet (Time)
21-15-9
Power Snatch 95/65#
Wallballs 20/14
Pull-ups

Rx+
135/95#
C2B pull-up

Metcon
Power Triplet Lite (Time)
18-12-6
Power Snatch 60% of 1RM
Wallballs 20/14#
Ring Row or Banded pullup

Rx+
70%
Pull-ups

Scale weights and modify as needed

Skill
3sets of max unbroken
Pull-ups
any type you’re able to do