WOD — May 17, 2026

CrossFit – Sun, May 17

General Warm-up

For Time (Time)

100/80 Calorie Air Bike

Time Cap: 10 minutes

Feel: ☠️

Pace: Death awaits

Target Score: Sub 10:00

Firebreather: Sub 6:00

Squat Snatch (“Squat Snatch – Tempo

Tempo Pull to Power Position into Squat Snatch
2×3 @ 70%
Tempo Pull to Mid Thigh into Squat Snatch
2×3 @ 70-75%
Tempo Pull to Knee into Squat Snatch
1×3 @ 70-80%
Row 500m at flush pace between sets

Drop and reset between each )

Use the percentage range as a rough guide.Your pull from the floor to each position should be very slow and technical. The more you need work on technique, the slower and lighter.