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Snatching Rings and Things

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Fathom CrossFit – Open Gym

WORKOUT OF THE DAY

A: Metcon (No Measure)

OTM-8:

1 MS + 1 Hang PS + 1 Hang SS

*only for warm-up, 115/75 is the max weight

B: OGAR (AMRAP – Rounds and Reps)

AMRAP-14:

3 Snatches (135/95 lbs)

1 Ring Muscle-Up

12 WallBalls (20/14 lbs)
– Scaling:

Snatch: weight, hang snatch

Ring MU: bar MU, 1 band assisted low ring MU, 3 feet supported ring transitions to lockout

Wallballs: weight THEN height

– Scoring: rounds and reps

FATHOM FLEXY

Warm-up (No Measure)

WOD Focus:

1) Armpit Smash: 2 min/side

2) Tricep Smash: 2 min/side

Mobility Program Day 6:

1) Hip Capsule Internal Rotation w/ Kettlebell: 2 min/side

2) Medial Heel Bone Smash w/ Kettlebell: 60s/side