CFS Benchmark WOD “SnatchBalls”

Jul 22nd, 2021

Category: Uncategorized

CFS Benchmark WOD “SnatchBalls”

Shane

Warm-up
3 Rounds
30s Each (1:00 Total)

SL Deadlift R
SL Deadlift L

-Rest 15s-

MB Push Press to Target
Wall ball

-Rest15s-

Muscle Snatch
Power Snatch

-rest 1 minute-

*add weight to the bar each round

Mobility
Hamstring/Glute Rolling

Strength
E2MOM12
3 Deadlifts @85% -straight sets

CFS Benchmark WOD
“SnatchBalls”
AMRAP 7
7 Power Snatch 95|65
10 Wall Balls 20|14

Level 2- 75|55
Level 1- 65|35

Cashout (Easy pace)
400m Run
60 Sit-ups
400m run

Extra Work – Active Recovery
Row 2000m or Bike Erg 4000m or Run 1800m*

EMOM Ascending Burpees

*Starting with the 3-2-1 go perform 1 Burpee and then Start Accumulating Distance on the machine of your choice. At the 1 min mark how off complete 2 burpees and pick up where you left off on the machine. Continue in this fashion until the desired distance is met