Monday 12/04/2017

CrossFit Indian Trail – CrossFit

Warm-up

Snatch Warm-Up #2 (No Measure)

Coach Led

3 Rounds

30sec ON/30sec OFF

Single/Double-Unders

2 Rounds

12 PVC Rotations

5 Shoulder To Wall Rotations (Both Sides)

10 Spider Walks

5 Snatch Pulls

5 High Hang Power Snatches

5 Overhead Squats
For the barbell movements, start with empty bar. Adding weight each round.

Weightlifting

Snatch (3x’s through. 75-80-85%)

Performing a single at each percentage. 3 times through for a total of 9 lifts. 18min CAP.

Metcon

50% Back Squat & Run (Time)

10-8-6-4-2 For Time Of

Back Squat at 50% of 1RM

200m Run

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