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, snatch balance, overhead squats, snatch drops, hang snatch
High Hang Pause Snatch (3-3-2-2-2)
3 High Hang Pause Snatch @ 60% 1 RM Snatch
3 High Hang Pause Snatch @ 65% 1 RM Snatch
3 High Hang Pause Snatch @ 68% 1 RM Snatch
2 High Hang Pause Snatch @ 70% 1 RM Snatch
2 High Hang Pause Snatch @ 70-72% 1 RM Snatch
*Pause for 3 seconds in the bottom of the squat.
Thunderstruck (AMRAP – Rounds and Reps)
25 Min AMRAP
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35) (35/25)
12/9 Cal Bike
10 V Ups
10 Wall Balls (20/14)
100ft Farmer’s Carry (2×1.5/2×1.0)