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 (10-12 each)
20-30 second handstand hold (2x)
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
Power Snatch (3-2-1-1)
*Do a set every 1:30.
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
Big Bird (AMRAP – Rounds and Reps)
AMRAP 10 Minutes
5 L Pull-ups
25ft Handstand Walk
Rx + as written
Rx 5 strict pull ups
20 shoulder taps in handstand on wall