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
5 standing kang squats + 10 alt. cossack squats
10 warrior squats
y’s t’s w’s cuban presses
*barbell warm up then… (3x each) snatch high pulls, muscle snatches, power snatches, muscle cleans, power cleans, split jerks
Before metcon:
warm up rowing and running
Hang Pause Snatch
2 Hang Pause Snatch @ 60% 1 RM Snatch
2 Hang Pause Snatch @ 65% 1 RM Snatch
2 Hang Pause Snatch @ 68% 1 RM Snatch
2 Hang Pause Snatch @ 70% 1 RM Snatch
2 Hang Pause Snatch @ 72-72+% 1 RM Snatch
*Hang is from above the knee
**Pause in the receive position for 2 seconds.
Hang clean + Pause Split Jerk
Hang Clean + Pause Split Jerk
*Pause in receive for 3 seconds.
2 Hang Cleans + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk
2 Hang Cleans+ 1 Pause Split Jerk @ 73%
1 Hang Clean + 1 Pause Split Jerk @ 75%
1 Hang Clean + 1 Pause Split Jerk @ 75+%
*Pause in receive for 3 seconds.
Buffalo Brew Coffee (2 Rounds for time)
2 sets (1 set every 12 minutes)
9-15-21-27 Cal Row
(Ladies row 7, 12, 17, 21 cal)
*200m Run after each
workout flow: 9 cal row – 200m run, 15 cal row – 200m run, etc
*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Time cap 10 minutes per set