SAT FEBRUARY 03, 2018 - CROSSFIT

Warm-up

Snatch Complex Warm-Up
10 Burpees
1. Feet and Grip
2. Power Position
10 Air Squats
3. Snatch Deadlift
4. Snatch Deadlift +Pull
10 Arm Circles Front and Back
5. Power Snatch
6. Power Snatch + Ride Down
7. Snatch
5 Overhead Squats

Strength

Snatch 

1 set every 2:00
3-3-3, 2-2-2, 1-1-1-1

Building to a Heavy Squat Snatch

Metcon

Metcon (Time)

3 Rounds, On the 4:00
15/12 Calorie Row
18 Dumbbell Snatches (50/35)
15 Chest to Bar Pull-Ups

Score is your slowest round

Cool Down/Mobility

2 Rounds
30 Seconds Each:
Active Spidermans (R&L)
Glute stretch (R&L)
Childs Pose
Butterfly stretch

 

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