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
5 slow, prone swimmers
15-20 banded good mornings
*barbell warm up then…
5 Muscle snatches
5 Snatch high pulls
3 Hang Power Snatches
before metcon
leg swings side to side/forward/backward
high knees/butt kicks
100m run (2x with :30 rest between)
Hollywood Studios (part A) (Weight)
Part A
For load:
In 6 minutes
800m Run
Heavy Single Snatch
-rest 2 minutes-
Hollywood Studios (Part B) (Time)
Part B
For time:
8 Power Snatches (155/105)
800m Run
Rx+ as written
Rx – 8 power snatches (115/75)
Snatch lift off + snatch pull + power snatch
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE