CrossFit Indian Trail – CrossFit
Snatch Warm-Up #1 (No Measure)
2:00 bike/row/run
10 PVC pass throughs
10 banded pull aparts
10 banded external rotations
10 standing kang squats + 10 alt. cossack squats
10 alternating warrior squats
5 slow, prone swimmers
5 Muscle snatches
5 Snatch high pulls
3 Hang Power Snatches
3 Snatch balance
3 Drop snatches
3 Overhead squats
pause power snatch + overhead squat (Weight)
*Do a set every 2 minutes.
3x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7/10 RPE
2x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
1x (Pause Power Snatch STRAIGHT INTO overhead squat) @ 7.5/10 RPE
*Pause in the power snatch receive for 1 second and then descend down into overhead squat. Do not stand between snatch and overhead squat.
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Luttrell (Time)
Partner Throwdown Friday!
3 Rounds
50 Burpees over the bar
25 Body weight back squats (average weight of the 2 partners)
Split all reps as desired; If Male/Female pair use (185/125) as load
Back Squats may come from the rack!
Individual Version:
3 Rounds
25 Burpee over the bar
15 Body weight back squats
Rx+ as written
Rx 75% of bodyweight
*Time Cap 18 minutes