MON JANUARY 22, 2018 - CROSSFIT

Warm-up

Snatch Complex Warm-up:
1. Feet and Grip
2. Power Position
10 Burpees
3. Snatch Deadlift
Arm Circles
4. Snatch Deadlift + Pull
10 Squats
5. Power Snatch
6. Power Snatch + Ride Down to Squat
7. Snatch

Strength

Hang Squat Snatch Complex 

Every 1:30 x 5 Sets:
Hang Power Snatch
Overhead Squat
Hang Squat Snatch

Rest 2:00

7 Minutes to Build to Heavy Hang Squat Snatch

Building in weight

Metcon

Metcon (AMRAP - Rounds and Reps)

AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

Cool Down/Mobility

2:00 easy Airdyne/Row
5 Way Shoulder (1:00 each arm)

 

 

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