WED JANUARY 31, 2018 - CROSSFIT

Warm-up

Snatch Complex Warm-up
1. Feet and Grip
2. Power Position
10 Air Squats
3. Snatch Deadlift
10 Burpees over the bar
4. Snatch Deadlift + Pull
10 Arm Swings/Circles
5. Power Snatch
6. Power Snatch  + Ride down to squat
7. Snatch

Strength

Hang Squat Snatch 

6 Sets:
3 Hang Squat Snatches

Set #1 – 70%
Set #2 – 72%
Set #3 – 74%
Set #4 – 76%
Set #5 – 78%
Set #6 – 80%

New set every 2:00

Metcon

Metcon (3 Rounds for reps)

AMRAP 3:
12 Pull-ups
12 Power Snatches (95/65)

Rest 3:00

AMRAP 3:
12 Pull-ups
8 Power Snatches (115/80)

Rest 3:00

AMRAP 3:
12 Pull-ups
4 Power Snatches (135/95)

Cool Down/Mobility

5 Way Shoulder
1:00 Sink Stretch on Rig

 

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