OMnis Crossfit Little Rock Daily WOD

Omnis CrossFit – CrossFit

Metcon (No Measure)

10 Second Snatch Tempo Pulls
Skill period; between 6-10 sets of 10 second pulls from the floor to the hip (1st 2 pulls of the snatch) making sure to hit the following positions correctly:

1 inch off the floor

below the knee

above the knee

mid thigh

hip (finishing in “down” position)

Snatch Balance (1)

This is a skill period to work on snatch balance and gaining some confidence under the bar in the bottom of a squat snatch. No actual weight is required, just a feel for the movement and positions.

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 OHS 75/55

20 Russian twists 20/14

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