FRI APRIL 06, 2018 - CROSSFIT

Warm-up

3 Rounds:
1:00 Row/1:00 Rest
--
Snatch Complex Warm-Up
Feet, Grip, and Power Position
Snatch Deadlift
10 Arm Circles (Forward and backward)
Snatch Deadlift + Pull
Power Snatch
5 Snatch Balance (above parallel)

Strength

Power Snatch (3 x 3-2-1)

EMOM x 12 (3 Rounds)
Min 1: 3 at 76%
Min 2: 2 at 78%
Min 3: 1 at 82%
Min 4: Rest

Metcon

Metcon (Time)

3 Rounds
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)

Cool Down/Mobility

Banded Shoulder Stretch (1:00 each way with each arm)
Band High:
1) Step Back with palm up.
2) Step through with elbow in band
Band Low:
1) Face away from rig, arm behind for front delt and pec stretch

 

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