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…
3 High Pulls
5 Muscle snatches
3 Back squat into press (snatch grip)
3 overhead squats
3 snatch balance
2′ squat snatch
4″ squat snatch
parallel squat snatch
Hang Snatch Pull+Pause Hang Snatch+Hang Snatch (6 sets)
6 sets of the Snatch complex
Hang snatch pull + pausing hang snatch + hang snatch
Perform each comlex @ 6.5, 7.0, 7.5, 7.0, 7.5, 8.0 RPE
*Squat Snatches
*Hang is from above the knee
* Pause if for 2 seconds in bottom of snatch
“On Oct. 3rd, He asked me what day it was.” (4 Rounds for time)
4 Sets: (1 Set Every 5 Minutes)
Odd Sets: 20/16 Calorie Echo Bike
Even Sets: 25/20 Calorie Row
How it should Feel:
PAIN! Just tell the gym owner to turn the lights off and leave you on the floor.