July 28, 2015
Compass CrossFit – GPP WOD
Mobility Warm-up (No Measure)
1: Snatch (Every 2 minutes, for 20 minutes)
-1x snatch with 3 second pause at 1″ above knee + 1x snatch (work up to a max for the day).
*Each round will consist of 2 snatches. For the first rep, pause for 3 seconds at the launch position before finishing out the lift. For the second rep, it will be a full squat snatch from the floor.
2: Snatch Grip Push Press (EMOM, for 10 minutes)
-Odd minute = 5x snatch push press (Work up to a max set of 5)
-Even minute = 10 box overs, 24/20″