WED JUNE 13, 2018 - CROSSFIT

Warm-up
Snatch Complex Warm-Up
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Hang Power Snatch
5 Hang Power Snatch + Overhead Squat
5 Hang Squat Snatch
Strength
Hang Snatch Complex (7 x 1)
Hang Power Snatch + Overhead Squat
On the Minute x 7: Hang Power Snatch + Overhead Squat
Build to a Heavy Complex for the Day

REST 3:00
Hang Snatch (7 x 2)
On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Power Snatches (75/55)
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
Cool Down/Mobility
Banded Shoulder Stretch (1:00 Each Way)
Band High: Step back, palm up.
Elbow through the band, step forward, palm up.
Band Low: Facing away, palm up.

 

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