CrossFit
Part A — Strength
7 sets:
1 Snatch Pull + 1 Hang Squat Snatch + 1 Overhead Squat
Rest 90–120 sec between sets
Part B — WOD
6 intervals: 2:00 work / 2:00 rest
Intervals 1–3:
12 Hang Snatches (43/29 kg)
12 Wall Balls (9/6 kg)
Max Double Unders in remaining time
Intervals 4–6:
30 Double Unders
12 Wall Balls (9/6 kg)
Max Overhead Squats (43/29 kg) in remaining time
Scoring:
Score 1: Total Double Unders across intervals 1–3
Score 2: Total Overhead Squats across intervals 4–6
Coach’s note: Build gradually; focus on technique. Target RPE 6–7/10. Keep the strength complex controlled; no failed reps. Scale load or reps if technique breaks down. Prioritize safe overhead squat positions under fatigue.
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A. Strength
Load (kg)
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B. WOD – Double Unders
Total reps
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C. WOD – Overhead Squats
Total reps
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From the gym
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