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

before metcon warm up power cleans and box jumps

Hang Snatch (3-2-1-1)

3 Hang Snatch @RPE 7

2 Hang Snatch @ RPE 7.5

1 Hang Snatch @RPE 8

1 Hang Snatch @RPE 8.5

”Ciders mulling, turkey’s turkeying, yams are yamming.” (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

5 Box Jumps (30/24) (24/20) step down

3 Power Cleans (185/125) (135/95)

*cleans should be under 70% of 1RM