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
15 standing kang squats + 10 alt. cossack squats
10 warrior squats
y’s t’s w’s cuban presses
*barbell warm up then…
5 Muscle snatches
3 Hang Power Snatches
5 Snatches (get lower in squat on each rep)
5 Overhead squats
Bench Press (3-2-1-1-1)
3 Bench Press @ 8/10 RPE
2 Bench Press @ 8.5/10 RPE
1 Bench Press @ 9/10 RPE
1 Bench Press @ 9.5/10 RPE
1 Bench Press @ 10/10 RPE
Brand and Andy (5 Rounds for reps)
Partner Throwdown Friday!
5 Sets
AMRAP 2 minutes-
Partner 1: 6 Overhead Squats (135/95)
Partner 2: 6 Box Jumps (30/24)
*Both complete and switch
-then-
Max Synchro Burpee Pull Ups (chest on ground for synchro)
-rest 2 minutes b/t sets-
Rx – (115/75) and 24/20″ box