CrossFit DNR repping hard this weekend!

Team Muscle & Hustle taking the 3rd place podium spot in the RX division and The Penas Took 3rd place in the scaled division at Barbells and Badges fundraiser Comp

Freedom WOD Classes

Warm Up: 5 Mins
2 Rounds
8 Burpees
8 Hang Power Snatch
8 Air Squats

Strength: 20 Mins
Tempo or “Slow” Squat Snatch
3×3 at 60, 65 & 70%
60 sec rest between sets 

https://catalystathletics.com/exercise/391/Slow-Pull-Snatch/

The slow pull snatch is simply a snatch in which the athlete performs the first pull at a lower than natural speed. Perform the lift identically in terms of position, but slow the movement of the bar to the mid- to upper-thigh so that it takes 2-4 seconds to reach that point. As the bar reaches that point, without slowing down, accelerate the bar aggressively with violent leg and hip extension, keeping the bar close to the body and allowing it to contact at the hips.

8-10 Mins
Tempo Back Squat 2-3-1-0
3×5 at 60%
60 sec rest between sets

• 2-3-1-0
• The first number (2) is the eccentric, or lowering, component of the lift.
• The second number (3) denotes any pause at the bottom.
• The third number (1) is the concentric, or lifting, component.
• Finally, the fourth number (0) denotes any pause at the top.

Metcon: 10 Min 
10 min AMRAP:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm

♀ 35 lb. ♂ 50 lb.