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.
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 5.5/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 RPE
3 Pause High Hang Power Snatch STRAIGHT INTO 1 Overhead squat @ 6/10 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.
Great Scott!! (Time)
Partner Throwdown Friday!
For time:
60 Front Squats (135/95)(95/65)
20 Wall Walks (15 wall walks)
48 Front Squats (135/95) (95/65)
16 Wall Walks (12 wall walks)
36 Front Squats (135/95) (95/65)
12 Wall Walks (9 wall walks)
24 Front Squats (135/95) (95/65)
8 Wall Walks (6 wall walks)
12 Front Squats (135/95) (95/65)
4 Wall Walks (3 wall walks)
Individual Version:
For time:
30 Front Squats (135/95)
10 Wall Walks (8 wall walks)
24 Front Squats (135/95)
8 Wall Walks (6 wall walks)
18 Front Squats (135/95)
6 Wall Walks (4 wall walks)
12 Front Squats (135/95)
4 Wall Walks (2 wall walks)
6 Front Squats (135/95)
2 Wall Walks ( 1 wall walks)
Rx+ as written
Rx – (95/65)
*Time Cap 20 minutes