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…
5 Muscle snatches
3 Hang Power Snatches
5 Snatches (get lower in squat on each rep)
5 Overhead squats
Hang Pause Snatch (5×3)
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 5.5/10 RPE
3 Hang Pause Power Snatch @ 6/10 RPE
3 Hang Pause Power Snatch @ 6.5/10 RPE
*Hang is from above the knee
**Pause in the receive position for 2 seconds.
Rigatoni (3 Rounds for time)
3 Sets (1 Set every 10 minutes)
400m Run
24/19 cal Bike
500m Row
*Perform at 80, 85 then 90% pacing per round