CrossFit Indian Trail – CrossFit
Warm-up
Snatch Warm-Up #3 (No Measure)
Coach Led
500m Row
Then, 2 Rounds
12 PVC Pass Throughs
10 Wall Openers
10 Single Leg Raises (Each Leg)
10 PVC Overhead Squats
Then, 2 Rounds
5 Snatch Pulls
5 Hang Power Snatches
5 Snatch Balances
Use the empty bar for snatch work.
Weightlifting
Snatch Pull (3-3-3)
Building up to a moderate weight for a set of 3.
High-Hang Snatch (3-3-3)
Building up to a moderate weight for a set of 3.
Snatch (2-2-2-2-2)
Building up to a heavy set of 2.
Metcon
Metcon (Time)
5 Rounds For Time Of
10 Power Cleans 135/95#
10 Burpees