CrossFit Indian Trail – CrossFit
Snatch Warm-Up #2 (No Measure)
2:00 bike/row
PVC pass throughs and rotations + lat stretch with PVC
prone scorpions (2x :20/side)
standing kang squats with DB or plate (6-8x)
bird feeders (8x/leg)
y’s,t’sw’s, cuban presses OR crossover symmetry
3x each : good mornings ,back squat into snatch grip presses, low hang muscle snatches, low hang power snatches.
Before Metcon warm up pull ups
Power Snatch (2-1-1-1)
2 Power Snatch @ 73% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 78% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
Power Clean + Split Jerk (1-1-1-1)
1 Power Clean + 1 Split Jerk @ 75% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 78% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 80% 1RM Power Clean
1 Power Clean + 1 Split Jerk @ 83-85% 1RM Power Clean
“No one should be alone on Christmas.” (Time)
3 Rounds:
21 Calorie Row
15 Chest to bar pull ups (chin over bar pull ups)
9 Thrusters (135/95) (95/65)