The CrossFit Combine – CrossFit

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Metcon (No Measure)

Snatch Focus WOD

7 Min For Quality ( With no more then the Bar)

5 Muscle Snatches

5 Snatch Balance


Metcon (No Measure)

7 Min

1 Power Snatch + 5 OHS

* With a little weight working on control


Metcon (Time)

3 Rounds

30 DB Snatches 50/35

20 HR Pushups ( Holding for a 1 count at the top of each rep )
10 Min Cap. If you do not hold for 1 sec at the top of each pushup you did not do this workout RX.

Bulletproof Body

Metcon (No Measure)

14 Min With PVC

5 Muscle Snatches

5 Snatch Balance


*Rest 1 Min Between Sets and don’t push squat depth unless everything is connected.


15 Min

20 One Leg Deadlift w/ KB ( 10 Each leg )

10 Tempo Pushups ( 5 Count Down 5 Count Up )

Home WOD

10 Rounds

10 Reverse Lunges

5 Push-ups

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