CrossFit Indian Trail – CrossFit
Snatch Warm-Up #1 (No Measure)
2:00 bike/row/run
PVC pass throughs and windmills
prone scorpion stretch
5 standing kang squats + 10 alt. cossack squats
10 warrior squats
y’s t’s w’s cuban presses
Slow Snatch Deadlift + Hang Pause Snatch + Snatch (5×3 building)
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 60% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 65% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 68% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 70% 1 RM Snatch
1 Slow Snatch Deadlift + 1 Hang Pause Snatch + 1 Snatch @ 72-72+% 1 RM Snatch
*Slow Snatch Deadlift : 5 second ascent
*Hang Pause Snatch: Pause for 2 seconds in the receive.
Clean Deadlift + Low Hang Clean + Split Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk
1 Clean Deadlift + 1 Below the Knee Clean + 1 Split Jerk @ 80% 1 RM Clean and Jerk
Vegemite (Time)
4 Sets
3 Burpee Bar Muscle Ups (3 burpee pull ups)
250m/200m row
3 Burpee Bar Muscle Ups (3 burpee pull ups)
-rest 2:00 between sets
*Time cap 3 minutes per set