Announcements
Reminder – We are meeting at CrossFIt Indian Trail on Saturday, December 2nd at 9am to pack up and move the gym to 4M. There will be NO classes on Saturday. We appreciate you helping during this transition. Sign up link for Saturday is below.
Thank you!
Tori & Pat
CrossFit Indian Trail – CrossFit
Snatch Warm-Up #1 (No Measure)
2:00 bike/row/run
PVC pass throughs and windmills
PVC banded opener on rig
prone scorpion stretch
5 standing kang squats + 10 alt. cossack squats
10 warrior squats
y’s t’s w’s cuban presses
*barbell warm up then… (3x each) snatch high pulls, muscle snatches, power snatches, muscle cleans, power cleans, split jerks
Before metcon:
warm up double unders
lunges
deadlifts and hang cleans
Power Snatch (3-3-3-3)
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
Power Clean + Split Jerk
2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
I Love Rock n Roll (AMRAP – Rounds and Reps)
We will have an early morning workout on Saturday. Get to the gym and warm up at 7:30 and we’ll start the wod at 8:00am
AMRAP 15 Minutes
20 Deadlift (115/80) (96/65)
50 Double Unders
100ft Walking Lunge
50 Double Unders
10 Hang Cleans (115/80) (95/65)