WOD 13-01-21



10 Power Snatch
rest 60s
10 Overhead Squats
rest 60s
10 Squat Snatch

rest 3 minutes
x 3-5 rounds

You choose the weight, if you don’t have a bar then use DB’s


Every 5 Min

100m run
20 reps of:
1) Pull Ups / Bent over row
2) Box Jump Overs 20″
3) TTB / sit ups
4) Alt DB Snatch
5) DB Box Step Up 1xDumbell

X 6 rounds

Obviously scale reps as needed to get the work done within the 5 Mins

Tag crossfitsligo in your posts

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

"Working with Edel Fitzpatrick was one of the biggest eye openers I've had in the fitness industry! She has a vast experience and a foundation of knowledge on human kinetics and physiology second to none! Her take no nonsense attitude and positive influence on my training made such a difference to my mentality in terms of what I can achieve physically!! Absolute inspiration and absolute tank ;-) The pleasure (and the pain) was all mine and I'm sad I won't be coached by her again !! :-( World Class! "Michael Tully"