THU JULY 12, 2018 - CROSSFIT

Warm-up

Snatch Complex Warm Up:
Feet, Grip, and Power Position
5 Snatch Deadlifts
5 Snatch Pulls
5 Power Snatch
5 Power Snatch + Ride Down to Squat
5 Squat Snatch

Strength

Power Snatch + Squat Snatch Complex (5 x 1)

Every 2:00 x 5
Power Snatch + Squat Snatch

Build to a Moderate Complex

Metcon

Metcon (Time)

On the 3:00 x 6 Rounds:
400 Meter Run
3 Power Snatch (115/80)
3 Squat Snatch (115/80)

Score is slowest round

Cool Down/Mobility

1:00 Alternating Calf/Achilles Stretch
1:00 Couch Stretch (each leg)
1:00 Glute Stretch (each leg)

 

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