WED MARCH 14, 2018 - CROSSFIT

Warm-up

2 Rounds
10 Band Pull-aparts
10 Banded Lateral Steps
10 Overhead squats with the band
--
Snatch Complex Warm-Up
Grip, Feet, and Power Position
Snatch Deadlift
Snatch Deadlift + Pull
Power Snatch
Power Snatch + Ride down to squat
Snatch

Strength

3 Position Squat Snatch (5 x 1 )

High Hang, Above the Knee, From the Floor

On the :90 Seconds x 5 Sets:
1 at 60%
1 at 65%
3x1 at 70%

Metcon

Metcon (AMRAP - Reps)

AMRAP 5:
120 Double Under Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burpees

rest 5 minutes

AMRAP 5:
120 Double Under Buy-In
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Barbell-Facing Burpees

Score is total number of reps for both AMRAPs

Cool Down/Mobility

30 second  lying front and rear delt stretches each arm
30 second deep spiderman lunge each leg
1:00 alternating calf stretch

 

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