CrossFit Indian Trail – CrossFit
Snatch Warm-Up #3 (No Measure)
2:00 on bike/rower
10 pvc pass throughs + rotations
5 kang squats
spiderman and reach
y’s t’s w’s cuban presses (10-12 each)
10 air squats + 6 cossack squats
Barbell Warm up
-5 good mornings
-5 back squats
-5 snatch grip behind the neck push presses
-5 Snatch Pulls
-5 Muscle snatches
-5 Hang Power Snatches
-5 Overhead squats
-5 Snatch Balances
Snatch Balance + Overhead Squat
2 Snatch Balance + 2 Overhead Squat @ 60%
2 Snatch Balance + 2 Overhead Squat @ 65%
2 Snatch Balance + 1 Overhead Squat @ 70%
2 Snatch Balance + 1 Overhead Squat @ 70%
2 Snatch Balance + 1 Overhead Squat @ 70-75%
%’s based on 1 RM Snatch
It’s Beginning to Look a Lot Like Christmas (8 Rounds for time)
8 Sets (1 set every 3 minutes)
12/10 Calorie Echo Bike
10 Dumbbell Thrusters (2×50/35)
Rx+ as written
Rx 10/8 Cal Bike
10 DB Thrusteter (2×35/25)
*IF you need to rest more due to deload, then you can do 4-5 sets and score the slowest set for the remainder to fill in up to 8 sets.
*Time cap is 2 minutes per set