CrossFit Indian Trail – CrossFit
Snatch Warm-Up #3 (No Measure)
2:00 on bike/rower
10 pvc pass throughs + windmills
5 kang squats
spiderman and reach
wrist stretch
warrior squats (10x alternating)
banded good mornings (15-20x)
slow prone swimmers (5x)
y’s t’s w’s cuban presses (10-12x each)
alt. box step ups (10x) then box jumps 5x)
Barbell Warm up
-5 good mornings
-5 back squats
-5 snatch grip behind the neck push presses
-3 Muscle snatches
-3 Hang Power Snatches
-3 Muscle Cleans
-3 Hang power cleans
– 3 Push Jerks
Power Snatch (
5×3 at 6RPE)
Do 1 set every 1:30
5×3 at 6RPE
2 power cleans + 1 push jerk
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
Domino’s (2 Rounds for time)
3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)
Rx+ as written
Rx burpee box jump over (24/20)
1st round power snatches (105/75)
Time cap 6 minutes set 1
and 6 minutes set 2