Crossfit WOD – “High Heels”

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Practice/Skill :
– Pausing Overhead Squat
5 Sets of 2 Repetitions 50-70% of 1RM squat snatch

– Snatch Balance
5 Sets of 2 Repetitions same loads from OHS

– On the Minute x 11
Set #1 (0:00) – 2 Hang Squat Snatches @ 73% of 1RM Snatch
Set #2 (1:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch
Set #3 (2:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
– Rest 1:00 –
Set #4 (4:00) – 2 Hang Squat Snatches @ 76% of 1RM Snatch
Set #5 (5:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
Set #6 (6:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch
– Rest 1:00 –
Set #1 (8:00) – 2 Hang Squat Snatches @ 79% of 1RM Snatch
Set #2 (9:00) – 2 Hang Squat Snatches @ 82% of 1RM Snatch
Set #3 (10:00) – 2 Hang Squat Snatches @ 85% of 1RM Snatch

“High Heels”

AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double-Unders

 

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