For TimeMetconWeightliftingBenchmark

CrossFit Games 9.5

3 Rounds

Monostructural

Weightlifting

Solo

Workout Details

For Time

3 Rounds for Time:

30Wall Ball Shot

↳ 20/14 lbs (9/6 kg)

30Low Hang Squat Snatch

↳ 75/45 lbs (34/20 kg)

Original WOD

3 Rounds for Time:
30 Wall Ball Shots (20/14 lbs)
30 Low Hang Squat Snatches (75/45 lbs)

Coaching Tips

Strategy

1Break the Wall Ball Shots into smaller sets if needed to maintain intensity (e.g., 10-10-10).
2Focus on maintaining a good rhythm for the Low Hang Squat Snatch, consider doing them in sets of 5-10 to manage fatigue.
3Utilize hip extension fully when transitioning from low hang to snatch to maintain efficiency and reduce arm fatigue.
4Aim for quick transitions between movements to save time.
5Keep the core engaged during snatches to stabilize the body throughout the lift.

Safety Considerations

Technical Focus

Ensure proper squat mechanics and overhead position to prevent injury.

Recommended Warm-Up

General Warm-Up:

10-15 Air Squats(Focus on depth and form.)

Mobility Work:

Hamstring Stretch - 30 sec(Hold for 30 seconds.)
Shoulder Dislocates with PVC - 30 sec(Use a band or PVC pipe for stretching.)
Ankle Mobility Drills - 30 sec(Focus on getting low in the squat stance.)

Activation Sets:

2 rounds

10 Wall Ball Shots with light ball(Lightweight for activation.)
10 Overhead Squats with light weight(Use a PVC pipe or light bar.)

Scaling Options

Intermediate

Reduce weights by ~20% and adjust reps accordingly.

1
wall ball shot
Keep movement but reduce weight.
Weight: 16/10 lbs (7/4.5 kg)
2
low hang squat snatch
Keep movement but reduce weight.
Weight: 60/35 lbs (27/16 kg)

Scaled

Reduce weights by ~40% and adjust reps accordingly.

1
wall ball shot
Use lighter ball or 50% of original weight.
Weight: 12/8 lbs (5.5/3.5 kg)
2
low hang squat snatch
Use lighter bar or dumbbells.
Weight: 45/25 lbs (20/11 kg)

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