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
10 standing kang squats + 10 alt. cossack squats
10 warrior squats
15-20 banded good mornings
y’s t’s w’s cuban presses
*barbell warm up then…
5 Muscle snatches
5 Snatch high pulls
3 Hang Power Snatches
5 Snatches (get lower in squat on each rep)
Optional Recovery WOD (No Measure)
5 rounds
10 cal bike
20 cal row
200 m light jog/walk
*rest 1 minute
This is meant to flush out the lactic acid build up so let’s just go at a comfortable/easy pace.
Snatch (3-2-1-3-2-1-1-1)
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6.5/10 RPE
2 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 7.5/10 RPE
Clean and Jerk (2-2-1-1-1-1)
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
Bench Press (5×3 building in weight)
3 Bench Press @ 6.5/10 RPE
3 Bench Press @ 7.5/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 9/10 RPE